Squeaky Wheel

Hammonasset CrossFit – CrossFit

Warm-up

100m Row

30 Seconds Active Samson

200m Row

30 Seconds Active Spidermans

300m Row

30 Seconds Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 40 Seconds

Pigeon Pose: 40 Seconds Each Side

Movement Prep

DU Prep:

*Without Ropes:*

5 Small Jumps

5 Tall Jumps

5 Small Bounds

5 Tall Bounds

*With Ropes:*

15 Seconds Easy Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Unders Practice

Push Jerk Prep:

*Without a Barbell:*

3 Jump and Lands (Hands at Sides)

3 Jump and Lands (Thumbs on Shoulders)

3 Jump and Punch (Extend Arms Overhead After Jump)

*With Barbell:*

3 Dip & Hold

3 Dip & Drives

3 Push Press

5 Push Jerks

Weightlifting

15 minutes to build to a heavy triple from the rack. Goal is to move heavy loads with exceptional form.

Push Jerk (Build to a Heavy set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20/15 Calorie Row

10 Push Jerks (135/95)
DU Substitutions:

Reduce Reps

120 Single Unders

1 Minute DU Practice

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