Dirty 30

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds each of:

Easy Single Unders

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Child’s Pose on low box or ball – :45 Seconds

Front Rack Stretch – :45 Seconds

Movement Prep

Complete each movement prep as coach reviews each movement standard:

Box Jumps:

10 Small Hops

10 Tall Hops

4 Step-ups

4 Box Jumps

CTB Pull-ups:

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

KB Swings:

*With Workout Weight*

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Front Squat:

Establish Front Rack Position

2 Pausing Front Squats

2 Front Squats

TTB:

3 Knees to Chest

3 Toes to Bar

Push Press:

Establish Dip Position

3 Strict Press

3 Push Press

Deadlift:

Establish Bottom Position

5 Deadlifts

Wall Balls:

3 Front Squat

3 Push Press

3 Wall Balls

Burpees:

3 Frog Jumps

3 Burpees

DUs:

:15 Seconds High Single Unders

:15 Seconds Double Unders

Metcon

Metcon (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/75)

30 Toes to Bar

30 Push Press (115/75)

30 Deadlifts (115/75)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders (sub 60 Singles/30 sec DU Practice)

Stretch/Mobility

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