Christine

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds:

Easy Row

Bodyweight Good Mornings

Moderate Row

Active Spidermans

Faster Row

Active Samson

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Overhead Squats

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

PVC Hinge – 1 Minute

Box Supported Ankle Stretch – 45 Seconds

Movement Prep

Rowing:

Establish Catch Position

20 Seconds Just Legs (Shoulders Stay Forward of Hips)

20 Seconds Easy Full Strokes

20 Seconds Moderate Full Strokes

Box Jumps:

5 Step-ups (each leg)

10 Small Hops

10 Tall Hops

5 Box Jumps

Deadlifts:

5 Pausing Deadlifts (2 Seconds at the Knee)

5 Deadlifts

Build to Lighter Weight

3 Pausing Deadlifts

3 Deadlifts (2 Seconds at the Knee)

Spend 10-12 min building to deadlift workout weight.

Optional sets:

5-8 reps @50% Bodyweight

5-8 reps @75% Bodyweight

3-5 reps @85% Bodyweight

3-5 reps @95% Bodyweight

3 reps @Bodyweight

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Scaling Options:

Deadlift at 55-60% of 1RM

Step-ups or low box jumps

Finisher

Coach’s Choice Abs

Group Stretch

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