Frank the Tank

Announcements

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

Hammonasset CrossFit – CrossFit

Warm-up

40 Seconds : 20 Seconds

Active Samson : Medicine Ball Deadlifts

Active Spidermans : Squats to Medicine Ball

Push-up to Down Dog : Medicine Ball Ground to Overhead

Air Squats : Medicine Ball Slams

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Chest Stretch: 1 Minute

Down Dog: 45 Seconds

Medicine Ball Squat Hold: 1 Minute

Movement Prep

Wallball Prep:

10 Buddy Squats (https://youtu.be/0tw6TfNekDk)

5 Front Squats

5 Push Press

5 Wallballs

Burpee Prep:

3 Spidermans (Each Leg)

3 Jump Squats

3 Lateral Barbell Burpees

Deadlift Prep:

5 Hips First Deadlifts (No Bar)

5 Hips & Shoulders Together Deadlifts (No Bar)

5 Empty Barbell Deadlifts

**Build to workout weights**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Group Stretch

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