Creed

Announcements

*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

10 min AMRAP @ easy pace:

30 Jump Rope Singles

10 Walking Lunges

20 Alt Jabs

10 Alt Front Kicks

10 Straight Leg Sit Ups to Toe Touch

BOXCAMP (No Measure)

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

HS/MS- Slamaggedon

Announcements

*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

For 10-12 min:

200m Row

10 Modified Burpees

10 Ring Rows

100m Run

10 Light Russian KB Swings

10 Air Squats

50 Jump Rope Singles

5 Walkouts w/push-up

Metcon

Metcon (No Measure)

2min Stations

1min Rest between

2 Rounds through

Zombie Swing & Run:

4 Russian KB Swings

40m Shuttle Sprint

Survival Station AMRAP:

10 Frog squats

20 Nightmare running high knees

10 Mind bending staggered hand push-ups

5 Werewolf burpees

Partner Pumpkin Smashing:

2 med ball slams each, then 4 slams each, 6, 8,…

Survival Station AMRAP:

10 Coffin sit ups

10 Spider push ups

10 Frightening jump squats

4 Ghoul sit-ups (aka Turkish sitt-ups)

Body Part Hustle:

200m Odd Object Run

Monster Walks:

10m Walking Lunges

:20 Warrior Lunge Hold

Stretch/Mobility

Strictly Tabata

Announcements

*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minutes AMRAP:

100 meter row

10 sit ups

10 push up

10 air squats

Metcon

Metcon (No Measure)

Tabata 20/10/8

Strict Press

Straddle Jacks

Front Squats

Toe Touches

Deadlifts

Lateral Hop Overs

Power Cleans

Lateral Toe Touches

Deadbeat

Announcements

*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

2-3x:

10 Alternating Side Lunges

10 Light DB Strict Presses

10 meter Straight Leg Bear Crawl

10 meter Forward Crab Walk

10 meter Backwards Crab Walk

10 Banded Pass Throughs

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch – :45 Seconds

Chest Stretch/Scorpion – 45 Seconds

Child’s Pose – 45 Seconds

Weightlifting

Movement Prep

45 Seconds Foam Roller Good Mornings (https://youtu.be/BGhYsoHLgwk)

30 Seconds Barbell Hip Hinges (Hip to Knee)

10 Floor Push Downs (Mid-Shin to Knee)

5 Deadlifts

Build to Starting Weight

On the 1:30 x 7:

10 Anchored Sit-ups

7-6-5-4-3-2-1 Deadlifts

Deadlift (7-6-5-4-3-2-1)

*Build to heavy single

Metcon

Metcon (Time)

4 Rounds:

21 Deadlifts (135/95)

150′ Walking Lunge

9 Strict Handstand Push-ups
Rx Strict HSPU=full ROM (one abmat w/25# plates or the blue mat)

HSPU Substitutions:

1-2 abmats

Box Pike Push-ups

Pike Push-ups from the floor

*Goal is to stay strict–no kipping substitution!

Slamaggedon

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

For 10-12 min:

200m Row

10 Modified Burpees

10 Ring Rows

100m Run

10 Light Russian KB Swings

10 Air Squats

50 Jump Rope Singles

5 Walkouts w/push-up

Metcon

Metcon (No Measure)

2min Stations

1min Rest between

2 Rounds through

Zombie Swing & Run:

4 Russian KB Swings

40m Shuttle Sprint

Survival Station AMRAP:

10 Frog squats

20 Nightmare running high knees

10 Mind bending staggered hand push-ups

5 Werewolf burpees

Partner Pumpkin Smashing:

2 med ball slams each, then 4 slams each, 6, 8,…

Survival Station AMRAP:

10 Coffin sit ups

10 Spider push ups

10 Frightening jump squats

4 Ghoul get-ups (aka Turkish get-ups)

Body Part Hustle:

300m Odd Object Run

Monster Walks:

10m Walking Lunges

:20 Warrior Lunge Hold

Stretch/Mobility

Happy Halloween!

Announcements

*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Tabata Warm-Up:

3x:

air squats

sit ups

lunges

push up down dog

Metcon

Metcon (AMRAP – Reps)

25 minute AMRAP:

21-18-15-12-9

calorie row

kb swings

hang squat cleans
*continue with 9 reps until time is up

Cement Mixer

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – CrossFit

Warm-up

8-10 min Warm-up AMRAP:

200 Meter Run/Row (may alternate each round)

5 Walkouts w/push-up

10 Air Squats

5 Kip Swings + 5 Knee Raises

20 High Knees in place

20 Butt Kickers in place

Mobility

Banded Pass Throughs – :45 Seconds

Banded Pull-Aparts – 20 Reps

Arch Ups (aka Back Extensions w/ 1 sec pause at top) – 20 Reps

Game

Everybody is it! The Zombie/Halloween Version (1-3 rounds as time permits): A small space will be mapped out with cones. Everything outside of that space is lava. Once the game begins, then everyone is it! If you are tagged by anyone then you become a zombie. Zombies must bear crawl or army crawl around and tag others still actively in the game. Last person standing wins!

Rehearsal

1 Round

*Slower Pace:*

100 Meter Run

5 Toes to Bar

– – – – – – – – – – – – –

Short Break

– – – – – – – – – – – – –

1 Round

*Fast, Workout Pace:*

100 Meter Run

5 Toes to Bar

Metcon

Metcon (Time)

On the 3:00 x 5 Rounds:

300 Meter Run

10 Toes-to-Bar
Score is the SLOWEST round. For example, if splits were– 2:05, 2:05, 2:07, 2:11, 2:07 –score would be 2:11.

*Row equal meters if not running.

*TTB Movement Substitutions:

Reduce Reps

Toes as High as Possible

Knees to Chest

Group Stretch

Heroes vs Villains

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

300m Run or Row then

3 Rounds:

10 Alt Box Step Ups

10 Light Goblet Squats

10 Push Up to Alt Spider Man Walk

10 Light DB Push Press

Metcon (No Measure)

30 sec work: 10 sec rest

4 Rounds per Couplet

Devil Presses/Snow Angels

KB SDHP/Plated Halos

Superman Push Ups/DB Arnold Presses

DB Box Step Overs/SA DB Reverse Flyes

Spider Plank/Squat Jump Floor Touch

Finisher

Tabata Core 20:10×8

Leg Raise over DB/Superman Holds

HS/MS-Hangman

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run or Row

2x:

:30 Seconds each movement

Jumping Jacks

Alt Lunges

Sit-ups

Jump Rope Singles

Push-ups

Air Squats

Weightlifting

With PVC Review/Teach Hang Power Clean

Superset:

A1. Hang Power Clean 5×3

A2. Abmat Sit-ups 5×10

Hang Power Clean (5×3)

Focus on form. Work to 3 reps at a moderate weight.

Metcon

Metcon (Time)

For Time:

15 Hang Power Cleans

15 Burpees

75 Jump Rope Singles

12 Hang Power Cleans

12 Burpees

50 Jump Rope Singles

9 Hang Power Cleans

9 Burpees

25 Jump Rope Singles

Game

Musical Med Balls

Happy Birthday Big Steve!

Announcements

*Pre-order your HCF winter gear! Order sheets located by tv monitors.
*Donate FOOD! Bring in your non-perishables to benefit Shoreline Food Pantry.

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

10 min AMRAP @ easy pace:

100m Row

30 Jump Rope singles

10 Med Ball Slams

10 Jabs/each arm

10 Hooks/each arm

Metcon (No Measure)

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