Crisscross

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

*Using 10# Plate*

Forward Jumps to Plate

Active Samson

Lateral Jumps Over Plate

Active Spidermans

In and Out Jumps to Plate

Push-up to Down Dog

Ankle stretch each leg

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

Establish Strong Upper Back

5 Deadlifts

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

Weightlifting

Give athletes 15 minutes to build to a heavy single.

Power Clean (5-5-3-3-1)

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

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar
Sub :45 seconds double under attempts OR 15 Burpees

Share