Guard Rail

Hammonasset CrossFit – CrossFit

Warm-up

1 min Row

1 min Bike

200m Run

30 sec each of:

Active Samson

Active Spiderman

Push-up to Down Dog

Barbell Good Mornings

Barbell Elbow Rotations

Barbell Front Squats

Mobility

Front Rack Stretch – 1 Minute

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.

Movement Prep

Coach led drills:

5 Clean Deadlifts

5 Hang High Pulls

5 Tall Cleans (https://www.youtube.com/watch?v=82INsv8OywE&feature=youtu.be)

3 High Hang Power Cleans

3 Hang Power Cleans

5 Power Cleans

Weightlifting

15 min to build to a heavy set of 5 touch and go reps

Power Clean (5 TNG Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

9/6 Calorie Row

9 Power Cleans (115/75)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

9/6 Calorie Row

7 Power Cleans (135/95)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

9/6 Calorie Row

5 Power Cleans (155/105)

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