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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

*Warmup performed with light dumbbells.*

200m Light Jog

10 Active Samson

200m Moderate Jog

10 Slow Air Squats

25m Farmers Carry (Right Arm)

25 Jumping Jacks

25m Farmers Carry (Left Arm)

5 Push-up to Down Dog

25m Farmers Carry (Both Arms)

10 Active Spidermans

Dumbbell Warmup

3 Stiff Legged Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Strict Press

3 Hang Reverse Lunges

Mobility

Dumbbell Ankle Stretch – 45 Seconds Each Side

Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee back and forth over the toe.

Squat Hold – 1 Minute

Holding a dumbbell in the goblet position, assume the bottom of the squat. The goal is to get hips as close to the heels as possible and drive the knees out while keeping the heels on the ground.

Movement Prep

Double Under Prep:

15 Seconds Easy Singles

15 Seconds Higher Singles

15 Seconds Double Unders Practice

– – – – – – – – – – – – – – –

*All Movement Prep Performed with Lighter Dumbbells*

Power Clean Prep:

5 Dumbbell Deadlifts

3 High Hang Dumbbell Power Cleans

3 Hang Dumbbell Power Cleans

3 Dumbbell Power Cleans

– – – – – – – – – – – – – – –

Hang Squat Clean Prep:

5 Dumbbell Front Squats

3 Dumbbell Hang Power Cleans + Front Squats

3 Dumbbell Hang Squat Cleans

– – – – – – – – – – – – – – –

Push Press Prep:

5 Dumbbell Strict Press

5 Dumbbell Push Press

– – – – – – – – – – – – – – –

Reverse Lunge Prep:

Establish Bottom Lunge Position

6 Bodyweight Reverse Lunges

6 Dumbbell Reverse Lunges

– – – – – – – – – – – – – – –

Thruster Prep:

5 Dumbbell Thrusters

Rehearsal

With Workout Weight:

1 Round

5 Double Unders

2 Dumbbell Power Cleans

5 Double Unders

2 Dumbbell Hang Squat Cleans

5 Double Unders

2 Dumbbell Push Presses

5 Double Unders

2 Dumbbell Reverse Lunges

5 Double Unders

2 Dumbbell Thrusters

Metcon

Metcon (AMRAP – Reps)

AMRAP 18:

30 Double Unders

10 Dumbbell Power Cleans

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges

30 Double Unders

10 Dumbbell Thrusters
RX Dumbbells: 50/35

Scaling Options:

Lighter DB weight

60 Single Unders or 45 Seconds Double Under Practice

Stretch/Mobility

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