Pins and Needles

Hammonasset CrossFit – CrossFit

Warm-up

2 min Row or Bike

2 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

5 Overhead Squats

Movement Prep

Strict Pull-up Prep:

10 PVC Banded Pull Downs (https://youtu.be/3c15bHt0vZw)

10 Scap Pull-ups

1-3 Strict Pull-ups

OH Squat Prep:

10 Banded Overhead Squats (https://youtu.be/MirBSQBBHRE)

10 PVC Overhead Squats

5 Barbell Overhead Squats

Deadlift Prep:

10 Banded PVC Deadlifts (https://youtu.be/eLnycOJTc9A)

10 Empty Barbell Deadlifts

Weightlifting

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

40%-45%-55%-65%-75%-85%

*may add 10# to percentages*

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
Strict Pull-up Substitutions: (whatever you choose, stay strict!)

Reduce Reps

Banded Pull-ups

Ring Rows

Stretch/Mobility

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