Light DT

Hammonasset CrossFit – CrossFit

Warm-up

300m Row

10 Active Spidermans

:30 Second PVC Pass Throughs

10 Active Samson

1 Minute PVC Lat Stretch (:30 sec right hand on top, :30 sec left hand on top)

5 Push-up to Down Dog

:30 Second PVC Hinge Drill

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

5 Overhand Grip Deadlifts

5 Mixed Grip Deadlifts

5 Slow Mixed Grip Deadlifts (Pressing Bar Against Body)

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

5 Hip Hinges (Pockets to Knees – Pressing Bar Against Body)

3 High Hang Power Cleans

3 Hang Power Cleans

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

15 Second Receiving Position Hold

5 Push Jerks

Full “DT” Complex With Empty Bar

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

Move to Deadlift Strength Portion

Weightlifting

Deadlift (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon

Metcon (Time)

5 Rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans

6 Push Jerks

Stretch/Mobility

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