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)
