Goat Day

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Each Movement:

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Solider Kicks

Shuttle Runs

Knuckle Drags

Side Lunge

Cradle Stretch

Shuttle Runs

Walking Samson

Walking Spidermans

Walkouts

Shuttle Runs

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Shuttle Runs

Side Shuffles

Skip for Height

Skip for Distance

Mobility

Pigeon Pose: 1 Minute Each Side

Child’s Pose on Kettlebell: 1 Minute

Ankle Stretch: 1 Minute

Metcon

*Week two of Goat Days! The goal today is to either progress from last week’s work or choose two other movements to work through. *

Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2

Stretch/Mobility

Welcome Baby D!

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

25 jump ropes

10 sit ups

10 box step ups

10 pvc good mornings

10 pvc pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute AMRAP:

5 box jump overs

10 pull ups

15 calorie row

10 kb swings

5 back squats

Overhaul

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Each Movement:

Jumping Jacks

Air Squats

PVC Pass Throughs

Scap Pull-ups

Lateral Hops Over Bar

Box Step-ups

PVC Overhead Squats

Kip Swings

Reverse Lunges

Active Spidermans

Narrow PVC Pass Throughs

Pull-ups/Ring Rows

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

Review Power Snatch and Back Squat

Weightlifting

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

40%-45%-55%-60%-70%-80%

**Add 5# to the weight at each percentage.

Metcon

Metcon (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (95/65)

Group Stretch

Tabata Bootcamp

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

3X:

200m Row

5 Walkouts w/ push up

10 Air Squats

15 Light KB Swings

20 Mountain Climbers

Metcon

Metcon (No Measure)

20 sec work:10 sec rest X 8 per round

Front Rack Lunges/Straight Arm Plank

Plate Ground to OH/Atomic Sit-ups

Box Dips/Decline Plank

Mountain Climbers/Walking Plank

Suitcase Deadlift/Side Plank

Push-ups/Sit-ups

DB Box Step Ups/Renegade Rows

Wall Balls/Med Ball Plank

Stretch/Mobility

Yes-Yes- and-Yes!

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

300 meter row

then:

2-3x:

5 inchworms with push up

10 wall slides

10 squat therapy

10 pvc or banded pass thrus

Metcon

Metcon (No Measure)

Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.

HS/MS- Hang Power Clean

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3x:

100m Run

10 Lunges

10 Jumping Jacks

10 Mountain Climbers

Finish with:

100 Jump Rope Singles

Skill Work

Teach/Review with PVC:

Hang Power Clean

Sumo Deadlift High Pull

10 min EMOM:

Min 1- 5 Hang Power Cleans (with PVC or 15# bar)

Min 2- 10 Ring Rows

*Stay light on Hang Power Cleans, work on form.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Sumo Deadlift High Pulls (KB or light bar)

10 Sit-ups

10 Shuttle Sprints

Game

PVC Switch drill:

Class members form a circle placing PVC pipe on end in front of them. Coach will call out “left” or “right” and athletes will move their bodies that direction while trying to grab their neighbors PVC. If the PVC falls that person does 3 Burpees then joins back in. Everyone takes one step back each round to increase dificulty.

Stretch/Mobility

Face Off

Hammonasset CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

5 Rounds, On the 4:00:

6 Deadlifts (225/155)

9 Barbell-Facing Burpees

12 Calorie Row

Week 1

Hammonasset CrossFit – Vista

Warm-up

Warm up 3 (No Measure)

10 Air squat squats

10 jumping squats

5 walking Spiderman walks

10 perfect push-ups

10 mountain climbers

100-meter run

Skill

Push-ups

Push-up – focus on external rotation of shoulders and plank

EMOM6

Push up + 5 squats

Metcon

Metcon (No Measure)

10-1

laps run/walk

Step ups

Leg extensions sitting on box

Jumping jacks

This One

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 8-10:

300m Row

10 Light DB Shoulder Press

10 Air Squats

10 Spiderman Lunges (5 each leg)

10 AbMat Sit-ups

Modified Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Review Shoulder Press

Shoulder Press (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

**Add 5# to the weight at each percentage.

Metcon

Review movements and give athletes a few minutes to warm them up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

45 AbMat Sit-Ups

30 Dumbbell Hang Power Clean and Jerks (50/35)

15 Dumbbell Goblet Squats (50/35)
Use one dumbbell for the hang clean and jerks. 15 on each arm. Athletes may choose how to break up.

Brave

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Warm-Up

:30 of each movement

3x:

jump rope

alternating lunges

push up toe touch

child’s pose

Metcon

Metcon (No Measure)

HIIT (35/25/5)

db push press

straddle jacks

sit ups

db hang cleans

hop ups

bicycles