Down Time

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Active Spidermans

Plate Ground to Overhead

Active Samson

Plate Squats (Pressing Away)

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Movement Prep

Deadlift:

3 Reps:

3 Second Hold at 1 Inch

3 Second Hold at Knees

3 Second Hold at Pockets

Stand

Hang Power Clean:

3 Reps:

3 Second Hold at Knees

3 Second Hold at Pockets

3 Second Hold in Catch

Push Jerk:

3 Reps:

3 Second Hold in Dip

3 Second Hold in Catch

https://www.youtube.com/watch?v=uVYCLYbLL3I&feature=youtu.be

Weightlifting

Spend 15 minutes to building to heavy sets of 5-4-3-2-1. Take 3-4 sets to warm up before beginning the working set of 5.

Push Jerk (5-4-3-2-1)

Rehearsal

Transition from the rig to the floor, load the bar for your Metcon weight, then:

1 Round

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)


Climb by 3 Reps Until the Finish

Score is total reps completed:

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps

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