HS/MS-Endurance

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2-3x:

100m Run

10 Air Squats

5 Perfect Push-ups

10 Squat Jumps

5 Burpees

Then Group Dynamics (gym length):

High Knees

Butt Kickers

Bear Crawl

Crab Walk

Frankenstein Walks

Metcon

Metcon (No Measure)

6 min EMOM

10m Shuttle Sprints (work :30-:45 sec)

*try to maintain same number of gym lengths each minute!

Metcon

Review movement standards and split into groups.

Metcon (No Measure)

Air Squats

KB Swings

Box Jumps

Sit-ups

Burpees

3 Rounds

1st: 1:30 min work, 45 sec rest

2nd: 1 min work, 30 sec rest

3rd: 45 sec work, 15 sec rest

Game

Group PVC Switch Drill—Each athlete stands their PVC on end and creates a circle. Coach calls out “right” or “left” and athlete must move that direction catching their neighbor’s PVC before it falls. If PVC hits the ground the athlete must do 2 Burpees before next round. To increase difficulty have athletes take a step back each round, making the circle l

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