Power of 2

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

Then grab a partner and do Junk Yard Dog warmup

Metcon

Review each movement. Give 5-10 min for Deadlift and Power Clean warm-up.

Metcon (Time)

Partner WOD

With a partner complete 3 rounds EACH (6 total), relay style (one partner completes one round while one partner rests. Goal is to move quickly through each round)

3 Rounds Each:

3 Box Jump Overs (24/20)

3 HRPUs

6 Power Cleans (135/95)

200m Farmer Carry (53/35)

*split evenly

3 Rounds Each:

3 Box Jump Overs

3 CTB Pull-ups

6 Deadlifts (135/95)

300m Run (together)

3 Rounds Each:

3 Box Jump Overs

3 TTB

6 Kettlebell Swings (53/35)

200m Farmer Carry

*split evenly

Stretch/Mobility

Group Stretch

December!

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

300 meter row

then:

2-3x:

5 inchworms with push up

10 dynamic 90’s (5 each arm)

10 air squats

10 pvc or banded pass thrus

(only 1 row)

Metcon

Metcon (No Measure)

Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.

Sixty Seconds

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

100m Row

10 Walkouts w/Push-up

10 Squat Jumps

100m Row

10 Lunges

10 Box Dips

100m Row

10 Hanging Shoulder Shrugs

10 Light KB Swings

Metcon (AMRAP – Reps)

60 sec work: 30 sec rest

4 Rounds

Sumo Deadlifts

4 Plank Jacks + 8 Mountain Climbers

Clean & Jerks

TTB/KTE/KTC

Row for Calories

Front Rack Lunges

Box Jump/Step Overs

DB Manmakers

Stretch/Mobility

Sore Eyes

Hammonasset CrossFit – CrossFit

Warm-up

Foam Roll/Stretch

200m Row

Then 30 Seconds Each Movement:

Medicine Ball Foot Taps

Knuckle Drags

Air Squat to Medicine Ball

Active Samson

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Slams

Push-up to Down Dog

Mobility

Child’s Pose on Box – 45 Seconds

Box Supported Ankle Stretch – 45 Seconds

Weightlifting

Review Push Press and Power Snatch movements. In 15 minutes work up to a heavy single Push Press.

Push Press (5-5-3-3-1)

55%-65%-75%-85%-90%

Metcon

Review Ball Slam and Box Jump movements.

Rehearsal:

3 Ball Slams

3 Power Snatches

3 Box Jumps

3 Push Presses

3 Calorie Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Ball Slams (20/14)

15 Power Snatches (75/55)

15 Box Jumps (24/20)

15 Push Presses (75/55)

15/12 Calorie Row

Group Stretch

Grin & Bear It

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

3 Rounds:

40 Jump Rope Singles

5 Front Kicks/Leg

5 Roundhouse Kicks/Leg

10 Plank Shoulder Taps

10 Squat to Reverse Lunge

20 Jabs (Front Stance)

Metcon (No Measure)

BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for the bag station.

Arm Candy

Hammonasset CrossFit – CrossFit

Warm-up

20 meter Single Arm Farmers Carry (Right Arm)

10 Active Samson

20 meter Single Arm Farmers Carry (Left Arm)

10 Active Spidermans

10 Dumbbell Goblet Squats

5 Push-up to Down Dog

Game

Warm Up Game!

Row Biathlon (5 min)

Athletes will start by completing 3 burpees and rowing 3 calories. When they get off the rower, they will roll a wall ball to hit a foam roller. If they miss the foam roller, they must complete a 100 meter run penalty lap before moving onto their next round. If they hit the target, they can get right back into their 3 burpees and 3 calorie row. Whoever has the most calories at the end of the 5 min is the winner!

Mobility

Chest/Scorpion Stretch – 45 Seconds (alternating legs)

Couch Stretch – 30 Seconds Each Side

Metcon

Metcon (Time)

6 Rounds:

200m Run

12 Burpees

100m Farmers Carry (53’s/35’s)

Finisher

Coach’s Choice Abs

Stretch/Mobility

MS- Station Rotation

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

200 m Run

200 m Row

3x

5 Push-ups

10 Sit-ups

15 Jumping Jacks

Metcon (No Measure)

6 EMOM at each station then rotate

Station 1

Odd minutes

15 Air Squats

Even minutes

12 Push-ups

Station 2

Odd minutes

15 kb swings

Even minutes

15 Sit-ups

Station 3

Odd minutes

15 Ball Slams

Even minutes

20 Mountain Climbers

Station 4

Odd minutes

8 Calorie Row

Even minutes

30 second Plank

Game

Coach’s Choice

Be the Best

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Tabata Warm-Up:

3x:

air squats

sit ups

lunges

push up down dog

Metcon

Metcon (No Measure)

10 minute warm-up EMOM:

5 burpees

10 db push press

15 air squats

rest 2 minutes then begin next metcon

Metcon

Metcon (AMRAP – Reps)

25 minute AMRAP:

21-18-15-12-9

calorie row

kb swings

front squats

Russian twists with KB
*continue with 9 reps until time is up

Thought You Were Safe!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

250 meter row

10 pvc pass thrus

10 pvc o/h squats

10 figure 8’s

10 push-ups

Metcon (No Measure)

Tabata style 20 work/10 rest x 16

(4 Rounds alternating movements)

KB Swings

DU or Single Jump Ropes

DB Thrusters

Shuttle Sprints

Rest 2 min

Tabata style 20 work/10 rest x 16

(4 Rounds alternating movements)

Burpees

DB Plank Row

Goblet Squats

Mountain Climbers

Finisher

100 calorie row

Last Call

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds:

Active Samson

Knuckle Drags

Activer Spidermans

Push-up to Down Dog

15 Seconds:

Front Plank

Air Squats

Push-ups

Front Plank

Air Squats

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Pigeon Pose + Wrist Stretch: 1 Minute Each Leg/Wrist

Movement Prep

Review Bench Press, Hang Squat Clean and Deadlift.

Give athletes 10 minutes to warm-up to each movement starting weight.

Metcon

Rest 3 minutes between AMRAPs.

Metcon (AMRAP – Reps)

AMRAP 7:

15 Bench Press (115/80)

15 Bench Press (135/95)

AMRAP Bench Press (155/105)

Metcon (AMRAP – Reps)

AMRAP 7:

15 Hang Squat Cleans (95/65)

15 Hang Squat Cleans (115/80)

AMRAP Hang Squat Cleans (135/95)

Metcon (AMRAP – Reps)

AMRAP 7:

15 Deadlifts (185/135)

15 Deadlifts (225/155)

AMRAP Deadlifts (275/185)