Hangman

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

:30 Seconds each movement

Jumping Jacks

Active Spidermans

Front Rack Stretch

Easy Single Unders

Active Samson

Front Rack Stretch

Higher Single Unders

Push-up to Down Dog

Front Rack Stretch

Double Unders or Attempts

Sit-ups

Front Rack Stretch

Modified Barbell Warmup:

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Rack Alternating Elbow Rotations

5 Front Squats

5 Strict Presses

5 Good Mornings

5 Back Squats

Movement Prep

3 Hang Jump Shrugs

3 Hang High Pulls

3 Hang Muscle Cleans

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

15 Second Receiving Position Hold

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

*With a Pause in Receiving Position:*

3 High Hang Power Cleans

3 Hang Power Cleans

Weightlifting

15 min to build to a heavy triple. Look to challenge yourself, while still moving exceptionally well.

Hang Power Clean (Build to Heavy Set of 3)

Metcon

Metcon (Time)

For Time:

21 Hang Power Cleans (125/85)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (125/85)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (125/85)

9 Lateral Barbell Burpees

50 Double Unders
DU Movement Substitutions:

Reduce Reps

2x Single Unders

Timed Practice (2 Minutes for Set of 100, 1:30 for Set of 75, 1 Minute for Set of 50)

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