Low Key

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

2 Rounds:

5 PVC Pass throughs

10 Push-ups

5 Ring Rows

10 Air Squats

5 Scap Pull-ups

10 Kip Swings

5 Burpees

10 Sit-ups

With a Light Dumbbell (one arm at a time):

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

Weightlifting

Review Shoulder Press with PVC or bare Barbell

Shoulder Press (5-5-3-3-3-3+)

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

*may add 5# to percentages*

Metcon

Review Burpee Pull-up options and movement standards for DB Snatch and Sit-ups.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups
For Burpee Pull-up

Rx Options:

**Jumping: More like strict pull-ups. The higher you jump, the less you have to pull. Blends the burpee and the pull-up together. This has a faster cycle time, but more taxing on the arms.

**Kipping: Separates the two movements. Go from the burpee, to a dead hang, to a kipping pull-up.

Scaled Options:

**Step Up Option: Step on a plate following the burpee in order to be in closer reach of the bar.

**Burpees + Ring Rows: Complete all the burpees, then all the ring rows.

Stretch/Mobility

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