HS/MS-Boxes & Squats

Announcements

Gymnastics Clinic with Jess Dean: Sunday, February 3rd at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2x

100m Run/Row

5 Ring Rows

10 Air Squats

15 Sit Ups

20 Jump Rope Singles

5 Push-ups

10 Walking Lunges

15 Jumping Jacks

100m Run/Row

Skill

Teach/Review Front Squat w/PVC

Teach/Review Box Jumps (low boxes or stacked plates)– “laser knees” (landing on top of box with lasers pointed out)

Skill Work

Superset:

*Split in 2 groups if needed

A. 4X1: “Front Rack Reverse Limbo”—limbo stick (PVC) is trainer shelf. Each time through the line the shelf gets higher. Goal is to keep elbows above the PVC shelf. (1 squat each, group goes through 4 times)

B. 4X10: DB Box Step-ups (5 each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

7 Front Squats

20 Mountain Climbers

7 Burpees

5 min AMRAP:

7 Box Jumps/Step-ups

20 Jump Rope Singles

7 Burpees
Two groups (if needed). Complete 5 min AMRAP then rest 1 min and switch.

Game

Circle Tag

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