Hammonasset CrossFit – CrossFit
Warm-up
Parter 2000m Row.
*Split evenly. Partner not rowing can work through mobility such as:
Chest Stretch
Banded/PVC Pass Throughs
Pigeon Pose
Front Rack Stretch
Couch Stretch
Etc…
Weightlifting
Bench Press (5-5-5-5-5-5+)
40%-45%-55%-60%-70%-80%
**Add 5# to the weight at each percentage.
Metcon
For the next five Thursdays during the Open, we will run Goat Days. “Goat” is CrossFit slang for a movement that challenges us. These are the best days to turn perceived weaknesses into strengths. Today is geared towards “practice,” dialing in mechanics with a controlled heart rate. Choose two “Goats” to work on, and alternate between them on each minute.
Metcon (No Measure)
Your Choice EMOM! Below are some ideas, or you can make up your own:
Practice Option 1:
On the Minute x 16
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 16
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Hold/Walk
Practice Option 3:
On the Minute x 16
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 16
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 16
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees
