Double Bubble

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Single Unders

PVC Straight Legs Swings (30 Right / 30 Left)

Straight Leg Walkouts

40 Seconds

Higher Single Unders

Lateral Hops Over PVC Pipe

Active Spidermans

20 Seconds

Double Under Practice

Forward and Back Hops Over PVC

Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

PVC Pass Throughs: 45 Seconds

PVC Lat Stretch: 45 Seconds Each Side

PVC Overhead Squats: 45 Seconds

Skill Work

2-3 Rounds:

6-8 Dips (Ring, Matador or Box)

3-5 Strict Pull-ups or Negatives

10 Anchored Sit-ups

Movement Prep

Pull-up/Muscle-up Prep:

10 Scap Pull-ups

5 Kip Swings

5 Lat Press Downs

3 Press-Kick-Pops

1 Bar Muscle-up (or 2-3 jumping muscle ups)

Power Snatch Prep:

5 Snatch Grip Deadlifts

5 Snatch High Pulls

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

25 Double Unders

5 Power Snatches (Rx: 115/80; Rx+: 135/95)

25 Double Unders

10 Pull-ups (Rx+ 5 Bar Muscle-ups)
DU Substitutions:

Reduce Reps

50 Single Unders

30 Seconds DU Practice

Group Stretch

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