MS- Cleaning Day

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Row 400m

2-3x:

10 Squat Therapy

5 Inchworms

10 Alt Lunges

5 Burpees

10 Light DB Strict Press

Weightlifting

Learn the fundamentals of the Power Clean.

A1: Power Clean 5-5-3-3-3

A2: Sit-ups 5×10

A3: :20 sec Plank Hold

Rest 30-60 sec between sets

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

Focus on form and technique. May build to a moderate weight as long as good form is maintained.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 Box jumps/Step-ups

10 Burpees

10 Med Ball Cleans

10 DB Push Press
Optional Stadium Style if large class. Group into teams.

Game

“Trash in My Yard”

Divide the class into two teams. Each team has their “yard” with various equipment on it (Cones, plates, balls etc). At “go” kids must move equipment on their yard to the other side as fast as possible. The game continues until coach yells time! Teams must work together to have less trash on their yard than the other team when time runs out.

Share