October

Hammonasset CrossFit – Endurance

Warm-up

400m Run

400m Row

2x:

5 Inchworms

10 Slow Air Squats

10 Walking Lunges

10 Light KB Swings

Metcon

Review Movements

Metcon (Time)

2 Rounds:

400m Run

31 Box Jumps (24/20)

400m Run

31 KB Swings (53/35)

400m Run

31 Sit-ups

400m Run

31 Air Squats

400m Run

31 Double Unders

400m Run

31 Deadlifts (95/65)

In Over Your Head

Hammonasset CrossFit – CrossFit

Warm-up

Foam Roll/Banded Mobility

400m Run/Row

:30 Seconds each movement:

Walking Samson Stretch

Slow Air Squats

Walking Spidermans

Push-up to Down Dog

PVC Pass Throughs

PVC Overhead Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Burgener Warmup

3 Down and Finishes [Purpose: Speed Though the Middle]
3 Elbows High & Outside [Purpose: Keep the Bar Close]
3 Muscle Snatches [Purpose: Strong Turnover]
3 Power Snatch Lands (2″/4″/6″) [Purpose: Footwork]
3 Full Snatch Lands [Purpose: Footwork]

Overhead Squat

7 min to build to a heavy single off the rack

Snatch Balance

7 min to build to a heavy single off the rack

Squat Snatch

10-12 min to build to a heavy single (from the floor)

Metcon

Metcon (AMRAP – Reps)

8 Rounds:

20 Seconds Overhead Squats (45/35)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
*Score is lowest number of Overhead Squats and AbMat Sit-ups across the 8 Rounds. *

Group Stretch

10 Rounds for Fun

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute EMOM:

100 meter run/150 row

10 PVC pass thrus/10 O/H squats

10 squat therapy

Metcon

Metcon (Time)

10 Rounds for Time:

200 meter run

10 back squats

5 pull-ups or ring rows

Finisher

easy interval row

5 rounds:

1 minute work/:30 rest

Downsize

Hammonasset CrossFit – CrossFit

Warm-up

1 min Easy Row

:15 sec Sampson Stretch (each side)

10 Air Squats

:45 sec Medium Row

10 Spiderman Lunges

:30 sec Fater Row

5 Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – :45 Seconds

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Wrist Stretch – :45 Seconds

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

Ankle Stretch – :45 Seconds Each Leg

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Metcon

Review movement standards then move into movement prep, allowing time to warm up to HPC working weight.

Metcon (Time)

3 Rounds:

45 AbMat Sit-ups

30/21 Calorie Row

15 Hang Power Cleans (115/80)
Athletes should choose a weight on the barbell that they could complete 25+ unbroken repetitions when fresh.

A little strategy: Easy effort on the sit-ups, moderate effort on the rower, hard effort on the barbell.

Stretch/Mobility

A Little Different Approach

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row/400 meter run

Then 2x:

5 dynamic 90’s each arm

10 inchworms

15 DU/30 singles

Metcon

Metcon (Time)

14-12-10-8-6-4-2

Turkish Get ups

50m tire flips

HSPU

Calorie row

Ring/matador dips (double for box dips)

2 rope climbs or 200 meter run

Pseudo Team Series

Hammonasset CrossFit – CrossFit

Warm-up

Group Dynamic Movement

Metcon

Rest 3 Minutes between Workouts.

One partner works at a time. Split reps however you want.

Metcon (AMRAP – Reps)

7 Min AMRAP:

Bar Facing Burpees

Metcon (Time)

For Time:

20 Squat Cleans 95/65

20 Squat Cleans 115/80

20 Squat Cleans 135/95

7 Min Time Cap

Metcon (Time)

21-15-9 of:

Pull-ups

Deadlifts 185/125

5 Min Time Cap.

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

50 DUs

50 ft DB OH Walking Lunges (50/35)

Down and Out

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

10 spider lunges

50 jump ropes

10 banded pass throughs

10 banded figure 8’s

100 meter run

Metcon

Metcon (No Measure)

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

Finale

Hammonasset CrossFit – CrossFit

Warm-up

Row/Run 400m

2x:

10 Light KB Swings

10 Jumping Air Squats

5 Inchworms w/Push-up

10 PVC Pass Throughs

10 PVC Figure 8s (5 each direction)

Metcon

Review Power Clean and movement standards

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
Women’s RX:

35# KB

65# PC

20″ BJ

Stretch/Mobility

Foam Roll & Banded Mobility

Heist

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

250m Row

Then 2x:

10 Walking Lunges

5 Walkouts w/push-up

10 Squat Therapy

5 Burpees

Finish with:

100 Jump Rope Singles

Metcon

Metcon (Time)

For Time:

10 DB Renegade Rows (40/20)

300m Run

10 Front Squats (85/55)

300m Row

5 Manmakers

300m Run

8 DB Renegade Rows

200m Row

8 Front Squats

200m Run

4 Manmakers

200m Row

6 DB Renegade Rows

100m Run

6 Front Squats

100m Row

3 Manmakers

100m Run

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

4 Burpees

6 TTB

8 Lunges

10 Mountain Climbers

Finisher

Tabata:

Med Ball Toe Taps/Med Ball Plank Touch

Stretch/Mobility

EMOM It!

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Group Indian Sprints

2X:

10 Kip Swings

10 Walking Lunges

5 Inchworms

5 Tuck Jumps

10 Squat Therapy

10 Sit-ups

Conditioning

3 Rounds:

10 Supermans

10 Anchored Sit-ups

200m Row

Metcon

Metcon (AMRAP – Reps)

16 EMOM

Minute 1: 40 Jump Ropes

Minute 2: 10-12 Ring Rows

Minute 3: Max Burpees

Minute 4: Rest

Game