Doce

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 8:

100 Meter Rowling

10 Meter Burpee Broad Jump Out

10 Meter Walking Luge Back

*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

Mobility

Ankle Stretch Off Box: 30 Seconds Each Leg

Wrist Stretch On Box: 30 Seconds Each Direction

Front Rack Stretch on Box: 1 Minute

Movement Prep

Row Prep:

15 Seconds @ 24 SPM

15 Seconds @ 26 SPM

15 Seconds @ 28 SPM

Burpee Box Over Prep:

10 Small Hops

10 Tall Hops

3 Low Box Jumps Overs

3 Low Burpee Box Jumps Overs

2 Workout Height Box Jumps Overs

2 Workout Height Burpee Box Jumps Overs

Power Clean Prep:

3 Jump and Lands (Without the Bar)

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3 Hang Power Cleans (2 Inch Drop)

3 Hang Power Cleans (4 Inch Drop)

3 Hang Power Cleans (6 Inch Drop)

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3 Power Cleans

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Build to All Three Workout Weights

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Group Stretch

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