Knuckle Sandwich

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

200 Meter Run

10m:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Walking Samson

Walking Spidermans

Walkouts

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch – 1 Minute

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.

Wall Supported Ankle Stretch – :30 Seconds

Putting the hands on a wall or post for support, pedal the heels back and forth towards the ground to stretch the calves.

Movement Prep

3 Clean Deadlifts

3 Clean Pulls

3 Banded Clean Deadlift

3 Banded Clean Pulls

https://youtu.be/pcufd9M5ZHY

3 Muscle Cleans

3 Hang High Pulls

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Build to Lighter Weight

3 Power Cleans (With 2 Second Pause Above the Knee)

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

Build to Middle Weight

Rehearsal

1 Round

50 Meter Run

5 Power Cleans

50 Meter Run

Build to Workout Weight

1 Round

50 Meter Run

5 Power Cleans

50 Meter Run

Metcon

Metcon (Time)

For Time:

800 Meter Run

30 Power Cleans (175/115)

800 Meter Run

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