Top Down

Hammonasset CrossFit – CrossFit

Warm-up

Rower Game with Burpee Penalty

AMRAP 4:

4 Calorie Row

8 Air Squats

Roll Med Ball to Target*

* Must roll a medicine ball to knock down a foam roller 10 meters away. If you miss, 4 burpee penalty. If you make it, you’re back on the rower for another round. Most rounds and reps wins. Go as easy or hard as you’d like.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Squat Hold: 1 Minute

Chest Stretch: 1 Minute

Movement Prep

Review Back Squat

Hang Squat Clean Prep: (https://www.youtube.com/watch?v=HCAMvjRuUHE&feature=youtu.be)

4 Jump Shrugs

4 High Pulls

3 High Hang Power Cleans

3 Hang Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

Weightlifting

Back Squat (5-5-3-3-3-3+)

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

Metcon

Metcon (Time)

For Time:

50 Burpees

40/35 Calorie Row

30 Hang Squat Cleans (115/80)

Stretch/Mobility

Share