Sail Away

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

:30 Jumping Jacks

Into…

1:00 Single Unders

Into…

1:00 Double Unders or Double Attempts

Into…

:30 Jumping Jacks

Then…

AMRAP x 5 MINUTES

5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)

5/5 DB Shoulder Press

5/5 DB Side Lunge

10 Alt. Mountain Climbers

Workout – Performance

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, AHAP)

5-10-15-20-25-30-35-40-45-50

Double Unders (Unbroken Optional)*

*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.

(Score is Time)

Workout – Fitness

Metcon (Time)

FOR TIME

10-9-8-7-6-5-4-3-2-1

DB Goblet Squats (Athlete Choice, Heavy)

5-10-15-20-25-30-35-40-45-50*

Double Unders

*Option to Change DU Volume to:

25-25-25-25-25-25-25-25-25-25

or…

5-10-15-20-25-30-35-35-35-35

(Score is Time)

Post-Workout Strength – All

Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)

*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

My Eyes

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

8 minute AMRAP:

100 meter jog

10 reverse lunges

10 side squats(5 each side)

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (No Measure)

Every 3 minutes for 18 minutes:

5 back squats

200 meter run

-rest the remaining time

*take bar from the rack

**increase weight as the rounds progress

At minute 18 begin:

17 minute AMRAP

20 goblet squats

20 kb swings

20 sumo deadlift high pulls

20 DU or 40 single jumps

200 meter run

Here Ya Go

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

16 Jumping Jacks

12 Alt. Barbell Elbow Punches

8 Barbell Good Mornings

4 Barbell Strict Press

Into…

1-2 ROUNDS (TIME PERMITTING)

12 Power Drops* (BW ONLY)

8 Barbell High Hang High Pulls

4 Barbell High Hang Muscle Cleans

2 Inch Worms + Push-Up

*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.

Strength – All

Clean and Jerk (6-5-4-3-2*)

*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
(Score is Total Reps)

NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.

Workout – Fitness

“OPEN 15.4 — NCFIT REMIX” (AMRAP – Reps)

AMRAP x 8 MINUTES*
3 Hand Release Push-Ups
3 Power Cleans (135/95)
6 Hand Release Push-Ups
3 Power Cleans
9 Hand Release Push-Ups
3 Power Cleans
12 Hand Release Push-Ups
6 Power Cleans
15 Hand Release Push-Ups
6 Power Cleans
18 Hand Release Push-Ups
6 Power Cleans
21 Hand Release Push-Ups
9 Power Cleans
And so on…

*Add 3 reps to the Hand Release Push-Ups each round, and 3 reps to the Clean every 3 rounds.

(Score is Total Reps)

KG BB: (60/42.5)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015. The original adjusted version of 15.4 was: AMRAP x 8 MINUTES of 10 Push Press (95/65) + 10 Power Cleans (115/75). Athletes can choose to perform this version if they previously tested 15.4.

Optional Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 ON/ :10 OFF)*

Hollow Body Rocks

*During :10 Rest hold Hollow Body.

(No Measure)

Box Out

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

RUNNING WARM-UP (4 MIN)

100m Quick Jog

25’ Toe Walk

25’ Heel Walk

25’ Toy Soldiers

25’ High Knees

25’ Butt Kickers

100m Hard Jog

Into..

2-3 ROUNDS (5 MIN CAP)

:30 Row @ Mod Hard Pace

6 Up-Downs + Alt. Shoulder Tap

6 Step-Ups + Slow Negative

6 Squat Jumps

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 15/12 Cal Row

MIN 3 – Max Box Jumps (24/20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 12/10 Cal Row

MIN 3 – Max Box Jumps (20)*

MIN 4 – Rest

*Step-Down Mandatory

(Score is Lowest Box Jumps)

Post-Workout Skill – Performance

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Pull-Ups

+

1 Chest to Bar Pull-Up

-Rest w/ Time Remaining-

(No Measure)

Post-Workout Skill – Fitness

Metcon (No Measure)

EVERY 1:30 x 4 SETS

3 Kip Swings

+

2 Dynamic Kips*

+

1 Pull-Up

*Pulling Knees-Up Behind the Bar.

-Rest w/ Time Remaining-

(No Measure)

As I Open

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

2 Rounds:

200 meter run

10 pvc o/h squats

10 pvc o/h reverse lunges

10 spiderman lunges with a twist

10 mountain climbers

Metcon

Tabata

alt. db bent over rows

alt. box step ups with db

alt. db floor press

right leg box step up

alt. hammer curls

left leg box step up

db skull crushers

box jump overs

alt. db strict press

weighted flutter kicks

Climb On Up

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

200m Group Jog

Into…

3 ROUNDS

10 Banded Dante Rows

10 Alt. Banded Deadbugs

10 Banded Hip Pull Throughs*

10 Arm Haulers

Into…

200m Group Jog

*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position.

Strength – All

Deadlift (4-4-4-4*)

*Start Heavy and build to Heavy+.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

2 Rope Climb*

5 Deadlifts (275/185)

25 Sit-Ups

*2 Rope Climbs can be subbed for 6 Strict Pull-Ups

(Score is Rounds + Reps)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-Ups*

5 Deadlifts (205/145)

25 Sit-Ups

*3 Strict Pull-Ups can be subbed for 1 Rope Climb

(Score is Rounds + Reps)

In You

Hammonasset Conditioning + Fitness – Bootcamp/HIIT

Warm-Up

8 minute AMRAP:

100 meter run

5 walkouts

10 dynamic 90’s (5 each arm)

10 Cossack squats

10 wall slides

10 squat therapy

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute partnerAMRAP:

100 double unders or 300 single jumps

then:

40-30-20-10

front squats

burpees

*400 meter run between each round

then:

100 double unders or 300 single jumps

**rest 2 minutes then repeat

***partners will split reps evenly

***1 partner works while the other rests

He Had a Dream

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

1-2-3-and so on…

Up-Downs

Air Squats

Push-Ups

Into…

1-2 ROUNDS (Time Permitting)

8 PVC Snatch Grip Deadlifts

7 PVC Pass Thrus

6 Alt. PVC Around the Worlds

5 PVC Scarecrow Snatches

Strength – All

Metcon (Weight)

5 SETS*

1 Snatch Pull

+

1 Snatch High Pull

+

1 Muscle Snatch

*Start Light and build to Moderate.

-Rest As Needed b/t Sets-

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

10 ROUNDS FOR TIME

100m Run

3 Power Snatch (135/95)

5 Burpees Over Bar

(Score is Time)

Workout – Fitness

Metcon (Time)

10 ROUNDS FOR TIME

100m Run

3 Power Snatch (95/65)

5 Burpees Over Bar

(Score is Time)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

2:00 Olympic Wall Squat

1:00/1:00 Twists Cross Stretch (R/L)

1:00 Corpse Pose

(No Measure)

Love This

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Alt. Groiners + Twist

5 Bootstrappers

10 Kneeling Lat Stretch*

5 Scap Pull-Ups + 5 Kip Swings

10 Tuck Ups

*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.

Strength – All

Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)

*Start Light-Moderate and build to Moderate.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (115/75)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

Workout – Fitness

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

3-6-9-and so on…

Front Squats (75/55)

Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00-

Part 2 (Time)

FOR TIME

20 Front Squats

15 Toes to Bar

10 Front Squats

5 Toes to Bar

(Score is Time)

Conditioning – Wed, Jan 18

Hammonasset Conditioning + Fitness – Conditioning

Warm-Up

Warm-Up (No Measure)

4 SETS

ON A 2:00 RUNNING CLOCK…

8/6 Cal Row

8 DB Good Mornings

8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU*

*Arrows denote movement change from set to set.

Strength – All

Deadlift (6-6-6-6*)

*Start Moderate and build to Moderate-Heavy.

Week 3 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 Handstand Push-Ups

5 Deadlifts (315/205)

Max Cal Row w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)

Workout – Fitness

Metcon (Calories)

5 SETS

ON A 2:00 RUNNING CLOCK…

10 DB Push Press (Athlete Choice, Moderate)

5 Deadlifts (225/155)

Max Cal Row w/ Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Cals)