Randy

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

PVC Straight Leg Swings*

Active Samsons

45 Seconds

PVC Pass Throughs

Mountain Climbers

30 Seconds

PVC Overhead Squats

Walkouts

*30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings

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

Establish Hand Width

Establish Strong Upper Back

3 Hip Hinges (Pockets to Knees)

3 High Hang Jump Shrugs (From The Pockets)

3 Hang Jump Shrugs (Going From Knees to Pockets)

3 Hang High Pulls

Each Rep Starting at Mid Shin

3 Jump Shrugs

3 High Pulls

3 Power Snatches

Weightlifting

Build as desired. Record heaviest complex.

Snatch Complex

EMOM 10

1 Hang Power Snatch+1 Power Snatch

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Women’s RX 55#

https://www.youtube.com/watch?v=5R7VNn1S6hA

Going Out With a Bang

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

Group Warm Up

2 Rounds: 30 Seconds Each

Jab High-Low Switching Leads

Double Front Kicks

Shuttle Runs

Bear Crawl Forward/Reverse

Russian KB Swings

Halos

Metcon (No Measure)

BOXCAMP: Athletes will rotate through stations including a heavy bag station.

New Sneakers

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter row

20 air squats

10 pass thrus

10 pvc good mornings

10 figure 8’s

Metcon

Metcon (Time)

18 minute EMOM

(working 45 seconds, resting 15)

minute 1: med ball cleans

minute 2: toe touches on med ball

rest 2 minutes

18 minute EMOM:

(working 45 seconds, resting 15)

minute 1: alt. 1 arm Russian KB swings

minute 2: lateral hop over KB

Cold & Thursday

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

2-3x:

10 Alternating Side Lunges

10 Light KB Russian Swings

10 meter Straight Leg Bear Crawl

10 PVC Good Mornings

10 PVC Pass Throughs

10 meter Inchworms

5 Scap Pull-ups + 5 Kip Swings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

KB Child’s Pose- :45 seconds

Banded Lat Stretch off rig – :30 seconds (each side)

Weightlifting

Deadlift (5-5-5-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Metcon (Time)

3 Rounds:

21 Deadlifts (95/65)

15 KB Swings (53/35)

9 Pull-ups

Stretch/Mobility

HS/MS-That’s Some Tabata

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Group A

400m Row

10 Strict Mountain Climbers

Group B

2x:

4x 10m Sprints

4x 10m Walking Lunges

Then, switch!

Metcon

Metcon (No Measure)

Tabata 1

Air Squats (with squat target)

Mountain Climbers

Tabata 2

KB Swings

Sit-ups

Tabata 3

Jumping Jacks

Plank Hold

Tabata 4

Ring Rows

High Knees

Finisher

Med Ball Musical Chairs

Zeus

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

6 minute AMRAP:

10 air squats

10 spiderman lunges

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (Time)

3 Rounds for time:

30 wall balls

30 sumo deadlift high pulls (KB)

30 box jumps

30 push press

30 calorie row

30 push ups

30 DU or 90 singles
*scale reps and movements as necessary

*30 minute time cap

Full Court Press

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Lateral Hops Over Rope

Slow Air Squats

PVC Pass Throughs

Easy Single Unders

Push-up to Down Dog

PVC Fig 8’s

Higher Single Unders

Active Spidermans

Light DB Push Presses

Double Dumbbell Warmup (With Light Set)

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

Mobility

Banded Walks: 2 Rounds of 10 Steps Each Direction + 10 Squats

Dumbbell Ankle Stretch: 30 Seconds Each Side

Weightlifting

Shoulder Press (5-5-5-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Review/Warm-up Front Squat & Double Unders

Metcon (Time)

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders
DU Substitutions:

Reduce Reps

30-45 Seconds of DU Practice

60 Single Unders

Stretch/Mobility

Power Hour

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

300m Run/Row

: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

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

:30 second Wall Supported Ankle Stretch (each leg)

:45 second Lying Front Rack Stretch

Tabata Core

Tabata (No Measure)

Supermans

Sit-ups

Movement Prep

Establish Strong Upper Back

5 Deadlifts

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

*Build to workout weight*

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps:

Power clean for 30 seconds, rest 30 seconds

Power clean for 25 seconds, rest 35 seconds

Power clean for 20 seconds, rest 40 seconds

Power clean for 15 seconds, rest 45 seconds

Power clean for 10 seconds, rest 50 seconds

There is no rest between rounds.

RX: 155/105

Group Stretch

Ace Up My Sleeve

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

Group Warm-Up

2 Rounds: 30 sec each mvmnt

Jump Rope

Air Squats to Med Ball

Ball Slams

Mod Burpee w/ Slow Push Up

Reverse Lunges

Sit Ups

Metcon (No Measure)

Deck Of Cards

Round 1:

Hearts=Burpees

Diamonds=DB Snatch

Clubs=Push Ups

Spades=Air Squats

Joker=500m Row

Round 2:

Hearts=Ball Slams

Diamonds=Wall Ball Sit Ups

Clubs=Renegade Rows

Spades=Box Step Overs

Joker=150 Jump Rope Singles (50 DUs)

HS/MS-Boxes & Squats

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2x

100m Run/Row

5 Ring Rows

10 Air Squats

15 Sit Ups

20 Jump Rope Singles

5 Push-ups

10 Walking Lunges

15 Jumping Jacks

100m Run/Row

Skill

Teach/Review Front Squat w/PVC

Teach/Review Box Jumps (low boxes or stacked plates)– “laser knees” (landing on top of box with lasers pointed out)

Skill Work

Superset:

*Split in 2 groups if needed

A. 4X1: “Front Rack Reverse Limbo”—limbo stick (PVC) is trainer shelf. Each time through the line the shelf gets higher. Goal is to keep elbows above the PVC shelf. (1 squat each, group goes through 4 times)

B. 4X10: DB Box Step-ups (5 each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

7 Front Squats

20 Mountain Climbers

7 Burpees

5 min AMRAP:

7 Box Jumps/Step-ups

20 Jump Rope Singles

7 Burpees
Two groups (if needed). Complete 5 min AMRAP then rest 1 min and switch.

Game

Circle Tag