Black and Blue

Hammonasset CrossFit – CrossFit

Warm-up

Biathlon Warm-up Game: ( 6-8 minutes)

Athletes will start by completing 3 burpees and 3 broad jumps. When they finish the broad jumps, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty before getting back to the burpees. If they hit the target, they can get right back into their 3 burpees and 3 broad jumps. Play for 6-8 minutes. Whoever has the most rounds + reps at the end is the winner.

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Movement Prep

Burpee Prep:

2 Step-up Burpees

2 Jump-up Burpees

Power/Squat Clean Prep:

3 Clean Pulls

3 Clean Pulls + Hold

3 Clean High Pulls

3 Tall Clean

.

1 Clean Pull

1 Clean Pull + Hold

1 Clean High Pull

1 Tall Clean

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1 High Hang Power Clean

1 Hang Power Clean

3 Power Cleans ( 1@ 2″ drop, 1@ 4″ drop, 1@ 6″ drop)

1-3 Squat Cleans

Weightlifting

15 minutes to build to a heavy or 1RM Squat Clean

Squat Clean

Metcon

Metcon (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

Group Stretch

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