Let’s Try This

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes to warm up

100 meter row

10 air squats

10 reverse lunges

50 single jump ropes

10 pvc pass thrus

10 figure 8’s (5 each arm)

Metcon

Metcon (Time)

In Teams of 2 for Time:

100 hang power clean

400 meter run/500 meter row

100 burpees over bar

400 meter run/500 meter row

100 Toes-to-Bar

400 meter run/500 meter row

100 burpee over bar

400 meter run/500 meter row

100 hang power clean
one person working at a time

split reps evenly

Smirnoff

Hammonasset CrossFit – CrossFit

Warm-up

8 Minutes For Quality:

100 Meter Run

10 Slow Air Squats

5 Kettlebell Deadlifts

5 Straight Leg Walkouts to Push-ups

*Performed with light kettlebell

Mobility

Lying Chest Stretch: 1 Minute

Couch Stretch: 1 Minute

Movement Prep

Push-up Prep (https://youtu.be/xZuNKmOCNDY)

Establish Bottom Position (Elbows back with hips off the floor)

5 Push-ups

KB Swing Prep

*With Lighter Weight: *

5 Deadlifts

5 Russian Kettlebell Swings

Build to Workout Weight and Repeat

Metcon

Metcon (Time)

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups
If unable to run complete one of the following:

750 Meter Row

60/42 Calorie Bike

Push-up Substitutions:

Reduce reps or elevate to box/bench

Group Stretch

Rope-a-Dope

Hammonasset CrossFit – CrossFit

Warm-up

Teams of two Rotating Through 2 Stations:

1st Station: Row

2nd Station: Dumbbell Movement (Warmup completed with one light dumbbell)

______________________________________

30 Seconds

Easy Row

Lateral Hops Over Dumbell

Moderate Row

Dumbbell Deadlifts (Change Arms Every 5)

Faster Row

Dumbbell Strict Press (Change Arms Every 5)

Mobility

1 Minute Each (One Partner at Each Station)

**Dumbbell Ankle Stretch: lace dumbbell on top of the knee and drive weight forward while keeping the heel down. Switch at 30 seconds.

**Standing Hamstring Stretch: Cross one foot over the other and reach for the floor. Switch at 30 seconds.

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 25:

60 Calorie Row

40 Alternating Dumbbell Snatches (55/40)

200 Double Unders

10 Rope Climbs
*Rope Climbs can be done at any point during each round.

Subs include:

* Reducing Reps, Seated Rope Pulls, 1/2 Rope Climbs, Pull-ups, and Ring Rows

*DB Snatch is meant to be heavier than usual

*If doing Single Unders double the reps

Group Stretch

Macho Mile

Hammonasset CrossFit – CrossFit

Warm-up

EMOM 8:

1st Minute: Straight Leg Kicks

2nd Minute: Quad Stretch

3rd Minute: Deep Side Lunges

4th Minute: Hip Out and Ins

5th Minute: Hips In and Outs

6th Minute: Straight Leg Reaches

7th Minute: Side Shuffles

8th Minute: Shuttle Runs

Barbell Warmup:

5 Stiff Legged Deadlifts

5 Jump Shrugs

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

5 Strict Press

Mobility

https://youtu.be/DQLBChphY6g

Wall Pigeon Pose: 45 Seconds Each Side

Seated Straddle with Bar Assist: 45 Seconds

Barbell Ankle Stretch: 45 Seconds

Movement Prep

Running Prep:

**Hopping Test:** 10 Hops on the Heels, 10 Hops on the Front Foot

**Hop to Run:** 10 Hops in Place, 10 Hops With Lean Forward, 50 Meter Run

**Relaxing the Foot:** 5 Foot Contract & Relaxes (each side, holding onto a wall or post for support) + 50 Meter Run Keeping Feet Relaxed

“Macho Man” Prep:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

3 Pausing Front Squats

3 Front Squats

.

3 Strict Press

3 Push Press

3 Push Jerks

.

3 Power Cleans

3 Front Squats

3 Push Jerks

.

Build to workout weight

Metcon

Metcon (Time)

4 Rounds For Time:

400 Meter Run

3 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks
If unable to run, complete one of the following:

40/28 Calorie Bike

500 Meter Row

Pay Him

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

10 min AMRAP @ easy pace:

30 Jump Rope Singles

10 Walking Lunges

20 Alt Jabs

10 Alt Front Kicks

10 Straight Leg Sit Ups to Toe Touch

BOXCAMP (No Measure)

BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for this workout.

HS/MS – Persistance

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Indian Sprint Run

3 Rounds:

10 Light DB Push Press

10 Air Squats

10 Ring Rows

Then Group Dynamic Movements (running drills/stretches)

High Knees

Butt Kickers

Karaoke

Leaning Hops

Bear Crawl

Frankenstein Walk

Skill Work

Mini Pull-up Clinic

Metcon

Metcon (Time)

3 Rounds For Time:

300m Run

21 AB-Mat Sit Ups

15 HRPU

9 Suitcase Deadlifts

6 Pull-ups (or 9 Ring Rows)
15 Min Time Cap

Game

Coach’s Choice

HIIT Request

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minutes to warm-up

100 meter row/run

10 pvc pass thrus

10 pvc o/h squats

10 walking spiderman lunges

10 figure 8’s (5 each arm)

Metcon

Metcon (No Measure)

45 seconds work/15 seconds rest/4 rounds

row

db plank front raises

db c-crunch, v-up

burpees

man makers

Russian twist with db press

du/single jumps

alternating db snatches

spider plank

Helmet Hair

Hammonasset CrossFit – CrossFit

Warm-up

Teams of 3 Relay

AMRAP 5:

15 Right Arm Overhead AbMat Lunge

5 Sit-ups

15’ Left Arm Overhead AbMat Lunge

AMRAP 5:

25’ Bear Crawl Down

5 Push-ups 
25’ Reverse Bear Crawl Back

*One partner works at a time. Lunge down with AbMat, complete 5 sit-ups or push-ups, lunge back with AbMat and switch off to next partner. Same format for part 2.

Mobility

Banded Lat Stretch: 30 Seconds Each Side

Banded Triceps Stretch: 30 Seconds Each Side

Banded Chest Stretch: 30 Seconds Each Side

Metcon

Metcon (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups

I’ll Be Running

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

20 DU or 40 singles

10 reverse lunges

5 inchworms

10 air squats

10 samson stretch

Metcon

Metcon (AMRAP – Reps)

25 minute AMRAP:

21-18-15-12-9

calorie row

kb swings

hang squat cleans

100 meter run
continue with 9 reps until time is up

Dead Broke

Hammonasset CrossFit – CrossFit

Warm-up

Teams of 2

1 Round

Partner 1: Fish Game

Partner 2: 10 Empty Bar Deadlifts + 10 Box Step-ups

*Rest 1 Minute *

1 Round

Partner 1: Fish Game

Partner 2: 10 Bunny Hops + 5 Low Box Jumps

*Switch when partner is done with their work on the bar/box. Best fish game for each round score is the winner.*

Movement Prep

Box Jumps:

4 Box Jump Overs (Low Box)

4 Box Jump Overs (Workout Height)

Deadlifts:

30 Seconds Slow PVC Hinges

5 Empty Bar Deadlifts

Weightlifting

Deadlift (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

*may add 10# to percentages*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

20/15 Calorie Row

12 Deadlifts (135/95)

8 Box Jump Overs (24/20)