Dead Arm

Hammonasset CrossFit – CrossFit

Warm-up

250m Easy Row

1 Minute

Wide PVC Pass Throughs

Active Samson

1 Minute

PVC Fig 8’s (switch direction at :30)

Active Spidermans

1 Minute AMRAP (For Quality)

3 Push-ups

5 Sit-ups

7 PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

Review Hang Power Snatch & OH Squat– (https://youtu.be/QTt8gxYffv0)

With barbell or PVC:

15 Second Overhead Hold (Wrapping the Lats)

5 Pausing Overhead Squats

3 Overhead Squats

12 min EMOM

Every minute perform:

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat

Start light, build every 2-3 rounds. Record final weight on OH Squat.

Overhead Squat

Movement Prep

HSPU Prep:

:15 Second Handstand Hold Against Wall (Athletes Not Doing HSPU: Hold Bar Overhead or Push-up Position)

3 Kick Ups & Lowers (Athletes Not Doing HSPU: 3 Presses with Negative at Lighter Weight)

3 Strict/Kipping Handstand Push-ups (Athletes Not Doing HSPU: 3 Presses at Workout Weight)

Deadlift Prep:

5 Romanian Deadlifts

5 Hip Hinges (Hips to Knees)

5 Full Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
HSPU Substitutions:

HSPUs with Feet on Box

5 Barbell Strict Press

15 Push-ups

Stretch/Mobility

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