Go Fish

Hammonasset CrossFit – CrossFit

Warm-up

Concept 2 Rower: Fish Game (4 minutes)

30 Seconds:

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Single Arm Front Rack Stretch on Wall: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Movement Prep

Barbell Burpee Prep:

4 Hops Over Barbell (Pulling Feet Back)

2 Lateral Bar Burpees

Push Jerk Prep:

5 Dips

5 Dips & Drives (No Arms)

5 Push Jerks

Deadlift Prep: Pull vs Push

(https://www.youtube.com/watch?v=gA4T-BJtSHU&feature=youtu.be)

5 Bottom Half Deadlifts (Mid-Shin to Knee)

5 Full Deadlifts

Weightlifting

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

40%-45%-55%-65%-75%-85%

Metcon

Metcon (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Stretch/Mobility

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