Home Alone-At Home WOD

Hammonasset CrossFit – CrossFit

Warm-up

2x:

30 Jumping Jacks

20 Mountain Climbers

10 Lunges

5 Burpees

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Jumping Lunges

Sit-ups

Stretch/Mobility

Fran

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:30 Seconds each movement

Side Lunges

Active Spidermans

Air Squats

Active Samson

Slow PVC Front Squats

Push-up to Down Dog

Slow PVC Thrusters

Straight Leg Walkouts

Banded Walks

10 steps Left + 10 squats

10 steps Right + 10 squats

5 steps Left + 5 squats

5 steps Right + 5 squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Leg

Front Rack Stretch: 45 Seconds

Ankle Stretch: 45 Seconds Each Leg

Child’s Pose: 45 Seconds

Movement Prep

Pull-up Prep:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Thruster Prep:

3 Pausing Front Squats

3 Push Press

3 Thrusters

– – – – – – – – – – – – – – – –

Build to Lighter Weight

– – – – – – – – – – – – – – – –

3 Pausing Front Squats

3 Push Press

3 Thrusters

– – – – – – – – – – – – – – – –

Build to Workout Weight

Rehearsal

1 Round:

3 Thrusters

3 Pull-ups

2 Thrusters

2 Pull-ups

1 Thruster

1 Pull-up

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Finisher

Coach’s Choice Abs

Group Stretch

New Year’s Resolution

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter row

10 spiderman lunges

10 air squats

10 banded pass thrus

10 figure 8’s (each arm)

Metcon

Metcon (No Measure)

Tabata Your Way:

1: strength

2: gymnastic

3: cardio

4: strength

5: gymnastic

6: cardio

7: strength

8: gymnastic

9: cardio
Your choice:

strength: barbell movements, db movements, ring dips, etc

gymnastic: pull ups, push ups, ttb, HSPU, box jumps, rope climbs, etc.

cardio: running, rowing, burpees, DU, etc

*come with an idea of what movements you would like to work on!

Bender

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – CrossFit

Warm-up

200 Meter Run

Group Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Movement Prep

Review Box Jumps & Deadlifts–Impact/Weight Shift (https://youtu.be/BQiT-T6oj1c)

Box Jump Prep:

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Box)

3 Box Jumps (Workout Box)

Deadift Prep:

15 Second Bottom Position Hold (Finding Balance Point)

5 Deadlifts

Weightlifting

15 minutes to build to Heavy Set of 5

Deadlift

Metcon

Metcon (Time)

7 Rounds:

21 AbMat Sit-ups

15 Box Jumps (24/20)

9 Deadlifts (185/135)

Group Stretch

Through the Years…

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

5 walkouts with push ups

10 air squats

15 sit ups

200 meter run/row

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

50 burpees

100 wall balls

150 deadlifts or push press

200 DU or 600 singles

250 meter row/200 meter run (each)
*one partner works while the other rests

*reps are to be split evenly

*alternates who gets on the rower first/runs first each round

Saving Grace

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute Row

8 Active Spidermans

10 Scap Pull-ups

:30 sec Child’s Pose

1 Minute Row

8 Active Samson + Air Squat at Top

5 Kip Swings

:30 sec Up Dog

1 min Row

5 Push-up to Down Dog

3 Knees to Chest + 3 Toes to Bar

:30 sec Wrist Stretch

Barbell Warm-up:

10 Second Clean Receiving Position Hold

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

10 Second Jerk Receiving Position Hold

4 Push Jerks

3 Clean and Jerks

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

Build to Workout Weights

Metcon

Metcon (AMRAP – Reps)

In Teams of 2

3 Rounds:

50 Calorie Row

30 Toes to Bar

In Time Remaining:

30 Clean and Jerks (75/55)

30 Clean and Jerks (95/65)

30 Clean and Jerks (115/80)

30 Clean and Jerks (135/95)

30 Clean and Jerks (155/105)

30 Cleans and Jerks (165/115)
30 min time cap

Score = total reps on the Clean and Jerks. If teams finish mark 180 reps as score and write time in the notes.

Punch Like You Mean It

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

3 Rounds:

40 Jump Rope Singles

20 air squats

10 pass thrus

10 figure 8’s

10 side squats each way

Metcon (No Measure)

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

Over and Out

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:30 Seconds

Lateral Hops Over PVC Pipe

Active Samson

PVC Pass Throughs

Air Squats

PVC Around the Worlds

Push-up to Down Dog

PVC Overhead Squats

Active Spidermans

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

(https://youtu.be/3olsIRhMivc)

3 Pausing Snatch Deadlifts

3 Pausing Power Snatches

3 Power Snatches

5 Tempo Overhead Squats (3 Seconds Down, 1 Second Up)

5 Overhead Squats

3 Snatch Balances

2 High Hang Squat Snatches

2 Hang Squat Snatches

2 Squat Snatches

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

Weightlifting

With a 15 min running clock build to a heavy snatch complex. The first 5 minutes should be very light and hyper focused on mechanics. The last 10 min should be used for making bigger jumps and taking more rest between sets.

Snatch Complex

Build to a Heavy Complex:

1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
This complex should be done unbroken, hold onto the bar for all three reps.

Metcon

Metcon (Time)

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Group Stretch

Pay the Piper

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

5 Rounds @ easy pace:

40 Jump Rope Singles (20 DU)

10 Jabs per Arm

20 Mountain Climbers

5 Front Kicks per Leg

10 Walking Lunges

Metcon (No Measure)

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

Bells and Whistles

Announcements

HCF Holiday Schedule:
Monday 12/24: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 12/25: CLOSED
Monday 12/31: 6am CrossFit, 8am Bootcamp, 9am CrossFit. All other classes cancelled.
Tuesday 1/1: CLOSED

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

(Jogging Around Line of Kettlebells)

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Jog

Active Samson

Active Spidermans

Air Squats

Push-up to Down Dog

Faster Jog

Side Shuffle (:15 Seconds Each Direction)

:15 Butt Kickers / :15 High Knees

:15 Bear Crawl / :15 Backwards Bear Crawl

Game

Kettlebell Game

Line the kettlebells in the middle of the floor. Divide class into two teams, one on either side of the kettlebells. From a high 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. Play just one way down, down and back, or both. Play 2-3 rounds.

Mobility

Child’s Pose on Kettlebell: 1 Minute

Down Dog: 1 Minute

Kettlebell Thoracic Opener: 1 Minute

(https://youtu.be/SRhz8Nu7YwA)

Movement Prep

*With Lighter Kettlebell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

15 Second Overhead Hold

5 American Kettlebell Swings

*With Workout Kettlebell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 American Kettlebell Swings

**Today’s Bear Crawl position is with hips and shoulders square while maintaining a tight belly position. Picture balancing an object on your back.

15 Second Bear Crawl Plank (https://www.youtube.com/watch?v=J-p73eOdCeA)

50’ Bear Crawl

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

400/350 Meter Row

20 Kettlebell Swings (53/35)

100′ Bear Crawl (Rx+: 50′ Handstand Walk)

Stretch/Mobility