HS/MS- Full Count

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

100m Jog

30 sec each:

Quad Stretch

Knee to Chest

Straight Leg Kicks

100m Jog

10 meters each:

Walking Spidermans

High Knees

Butt Kickers

100m Jog

5 Burpees

5 Push-up to Down Dog

10 Air Squats

Mobility

Child’s Pose on Kettlebell – 30 sec

Weightlifting

Teach/Review KB/DB Suitcase Deadlift and Farmer Carry.

Superset:

A1: Suitcase Deadlift 5×5

A2: Farmer Carry 5×20 meters

A3: Sit-ups 5×10

Suitcase Deadlift (5×5)

Movement Prep

*With a Lighter Kettlebell:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings Swings

Rehearsal

Build to Workout Weight

1 Round

5 Kettlebell Swings

5 Calorie Row

50 Meter Med Ball Run

Metcon

Metcon (Time)

30-25-20-15-10:

Kettlebell Swings

After Each Set:

10 Calorie Row

200 Meter Med Ball Run

Game

Kettlebell Game

Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a straight arm plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Share