Nine Yards

Hammonasset CrossFit – CrossFit

Warm-up

300m Run/Row

:30 Seconds

Active Samson

Active Spidermans

Push-up to Down Dog

## 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 – :30 Seconds

Wrist Stretch – :30 Seconds

Squat Hold – 1 Minute

Weightlifting

15 mintues to build to a heavy single tempo pausing Front Squat.

PVC/Barbell Movement Prep:

5 Pausing Front Squats

5 Front Squats

Paused Front Squat

5 seconds down, 3 second pause in bottom.

Build to a heavy single.

Metcon

Toes to Bar Movement Prep:

10 Scap Pull-ups

10 Kip Swings (Focusing on Head Position)

3 Knees to Chest

3 Toes to Bar

Barbell Thruster Movement Prep:

5 Slow Strict Press (Focusing on Head Position)

5 Push Press

5 Front Squats

5 Thrusters

– – – – – – – – – – – – – – – – – – – – –

Build to Workout Weight

Metcon (AMRAP – Reps)

AMRAP 10:

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

….

Up by (3s) until finish.
Score is total reps comleted in the 10 mintues

Stretch/Mobility

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