Layaway

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Easy Shuttle Runs

Walking Quad Stretch

Walking Knee to Chest

Moderate Shuttle Runs

Straight Leg Kicks

Cradle Stretch

Side Shuffle

Walking Samson

Walking Spidermans

Side Shuffle (Other Direction)

Air Squat + 3 Broad Jumps

Walkouts

Right Arm Farmers Carry

Left Arm Farmers Carry

Right Arm Front Rack Dumbbell Carry

Left Arm Front Rack Dumbbell Carry

Right Arm Overhead Dumbbell Carry

Left Arm Overhead Dumbbell Carry

Mobility

Pigeon Pose- 1 min each side

Couch Stretch- 1 min each side

Weightlifting

Bench Press (5-5-5-5-5-5+)

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

Bench Press (AMRAP @ 60%)

Movement Prep

Each Arm With Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

Rehearsal

1 Round

8 AbMat Sit-ups

6 x 10 Meter Shuttle Sprints

4 Alternating Dumbbell Snatches (Lighter Weight)

Build to Workout Weight

1 Round

8 AbMat Sit-ups

6 x 10 Meter Shuttle Sprints

4 Alternating Dumbbell Snatches (Workout Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints

10 Alternating Dumbbell Snatches (50/35)

Share