Settle In

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – CrossFit

Warm-up

3 rounds:

200M Row

100M Run

10 Plate2OH

Metcon

Metcon (Distance)

45 Min Partner Row for Distance.

Split rowing however you want.

Group Stretch

Group stretch

Push Play and Go

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

12 minutes:

100 meter run

5 inchworms

25 air squats

20 sit ups

Metcon

Metcon (No Measure)

Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.

Variety Show

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2-3x:

200m Run

10 Air Squats

5 Burpees

50 Jump Rope Singles

15 Sit-ups

5 Inchworms

Then

10 PVC Pass Throughs

10 PVC Fig 8’s

:30 Squatted Prayer Hold

Metcon

Metcon (No Measure)

20/30/40 work: 10 sec rest between

(ex: 20 sec work, 10 sec rest, 30 sec work, 10 sec rest …)

1min rest between movements

Two-foot Lateral Bound

Attacking/Retreating Bear Crawls

Med Ball Twists

Jumping Jacks

Push-up w/Half Burpee

Med Ball Tucks

Shuttle Sprints

Renegade Rows

Med Ball Sit-ups

Jump Rope

Breakdancers

Med Ball Plank

Stretch/Mobility

Friday

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – CrossFit

Warm-up

Run or Row 800m

Dynamic Movements

3-4 rounds

A1: 12 OH KB/DB lunges (Dbl arm)

A2: 8 Burpee over BB

A3: 8 Strict pull-ups (Mod: 8 ring row with elevated feet)

A4: 20m Farmer Carry 45/25 each hand (should be heavy but not too heavy)

Weightlifting

Back Squat

not seperate component. Record WL metcon here

Metcon (Weight)

every 90 seconds for 12 minutes ( 8 sets)

2 Back Squats @ 85%

Metcon

Metcon (Time)

50 Box jumps 24/20

25 TTB

50 Wall Balls 20/14

25 box dips (matador)

50 Wall Ball

25 TTB

50 Box Jumps

Finisher

3 sets

:30-:45 sec Plank Holds, rest :30-:45 sec

Fight Club

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

Group Warm Up

30 sec work 10 sec rest x 3

Jump Rope Singles

Light Speed Jabs

Light Front Kicks

Wall Sit w/ WB Rotation

Frankenstein to Toe Touch

Plank Hip Taps

Metcon (No Measure)

BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for this workout.

Thursday

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – CrossFit

Warm-up

Coach review then spend 8-10 minutes on movements

A1: Bend over Flys (15-10#DB) 4 x 5

A2: Strict Chin ups 4 x 5 (can do weighted if 5 is easy)

A3: 100m jog

Weightlifting

Push Jerk

Split Jerk

Metcon (Weight)

Every 2 minutes for 12 minutes (6 sets)

1 Jerk Dip + 1 Jerk (split or push) with pause in receiving position for 2 seconds. FOCUS ON FORM

* Note what type of jerk you performed and record weight under appropriate section

Jerk Dip https://www.youtube.com/watch?v=D8O2LUJ4xS4

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

8 Power Clean 115/75 (adv. 135/95)

8 Shoulder to Overhead

40 Double Under (80 singles)

THEN Rest 3 minutes and complete:

AMRAP 6, moderate intensity (no score)

500m Row

6 Front Squats (with above workout weight)

Stretch/Mobility

BEST DAY EVER!

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

5 inchworms no push up (walk your hands out, walk your feet into your hands)

10 push up side plank (hold side plank for a count of 5)

15 calorie row

20 sit ups

Metcon

Metcon (No Measure)

9 O/H squats

9 push ups

9 sit ups
3 minute AMRAPS/ 1 minute rest

3 Rounds

Start light and increase weight each round

Each round decrease the reps by 3

Metcon

Metcon (No Measure)

9 push press

9 box jumps

9 KB swings

Metcon

Metcon (No Measure)

9 burpees

9 squat cleans

9 v-ups

Metcon

Metcon (No Measure)

9 bar hop overs

9 deadlifts

9 plank jack push ups

Crush

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2x:

200m Run

5 Walkouts w/pushup

10 Air Squats

200m Row

10 Russian KB Swings

20 Mountain Climbers

50 Jump Rope Singles

5 Burpees

20 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

200m Run

20 KB Swings

20 Jumping Lunges (10 each leg)

Rest 2 min

12min AMRAP:

200m Row

20 Med Ball Slams

10 Jump Squats

Rest 2 min

12min AMRAP:

100 Jump Rope Singles

10 Burpees

20 Sit-ups

Group Stretch

Day 1

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 calorie row

5 inchworms

10 PVC good mornings

15 air squats

Metcon

Metcon (Time)

cash in:

50 kb swings

then…

2 rounds:

30 wall balls

30 box jumps

30 calorie row

30 HRPU

30 deadlifts

then…

cash out:

50 kb swings

Finisher

800 meter jog

Wednesday

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – CrossFit

Warm-up

400m Run or 500m Row

3 sets

A1: HS negative x 3 OR Thigh taps x 12 ( 6 each)

A2: Sled Drag (25 m) or 10 very quick pulls on rower

A3: DB Hip Extension x 10 (40/25)

A4: Turkish Get up x 4 ( 2 each)

Gymnastics

Metcon (No Measure)

Pick your gymnastic goat to work on for 10 minutes

-HS walk

-Handstand push ups

-pull ups

-Bar MU

Metcon

Metcon (No Measure)

Every 5 minutes for 25 minutes (5 sets)

Run 300m

30 KB Swings 53/35

60 Mountain Climbers

Stretch/Mobility