Death Race

Hammonasset CrossFit – CrossFit


1 Minute

Easy Row

Active Spidermans

45 Seconds

Moderate Row

Active Samson

30 Seconds

Faster Row

Mountain Climbers

15 Seconds

Sprint Row


Movement Prep

10 Scap Pull-ups

8 Ring Rows (1 Second Hold At Top)

1-3 Strict Pull-ups

1-3 Light Weighted Pull-ups


* Looking to add a little more difficulty to our strict pulling today

* This could mean more weight, a lighter band, or moving the feet out for ring rows

* These are pull-ups with palms facing away and not chin-ups where the palms face the body

Weighted Pull-ups


* Looking for a faster paced effort today, ideally completing the work in under 12 minutes (Sub 2:25 Per Round)

* For athletes on the fence about going fast with this volume, It is better to do less reps and go faster

Metcon (Time)

5 Rounds:

200m Run

10 Burpees
If unable to run:

15/10 Cal Row

Group Stretch

Seems Familiar

Hammonasset CrossFit – Boxcamp


Warm-up (No Measure)

200 meter run/300 meter row



5 inchworms with push up

10 wall slides

10 squat therapy

10 pvc or banded pass thrus


Metcon (No Measure)

Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are strongly recommended for this workout.


Hammonasset CrossFit – MS Strength & Conditioning


200m Row

Then 2x:

10 Sit-ups

10m Inchworms

10 Jump Squats

10m Bear Crawl

10 Burpees

10m Broad Jumps

10 DB Presses (light)

Finish with 200m Run


Teach TTB/KTE/KTC progressions & Wall Walks

9 min EMOM:

Min 1: 4 Strict TTB/KTE/KTC + 4 Kip Swings

Min 2: 2 Wall Walks

Min 3: 100m Run


Metcon (AMRAP – Rounds and Reps)

10 min Partner AMRAP—one partner holds plank position while the other completes the following:

10 KB Swings

10 Lunge Steps

Partners switch positions and repeat.


Everybody is it!

That’s Unfortunate

Hammonasset CrossFit – Bootcamp/HIIT


Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 sit ups

10 push ups

10 pvc good mornings

10 pvc pass thrus

20 single jump ropes


Metcon (No Measure)

10 Minute EMOM

8 burpees

and 1 squat clean (go heavier than you typically would!)

rest 3 minutes

in 10 minutes complete:

800 meter run/1000 meter row

then cycle through:

5 power snatch

10 box step ups (with DB)

rest 3 minutes

in 10 minutes complete:

800 meter run/1000 meter row

then cycle through:

5 push ups

10 kb swings


Hammonasset CrossFit – CrossFit


Teams of 2 Warmup

7 Minutes:

100 Meter Run (Together)

100 Meter Single Arm Farmers Carry (Together)

5 Burpees Over Partner Holding Plank (Each)

10 Synchro Box Step-ups

*Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight. *


Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch on Box: 45 Seconds Each Side

Wrist Stretch on Box: 30 Seconds Each Side


Metcon (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)

One Long Tabata

Hammonasset CrossFit – 45 min Bootcamp/HIIT


Warm-up (No Measure)


100 meter run

10 air squats

10 jump squats

10 reverse lunges

10 pvc pass thrus

10 figure 8’s


Metcon (No Measure)

power cleans


push press

ab mat sit ups

front squats

mountain climbers


bicycle crunches
20 seconds of work, 10 seconds of rest

members will cycle through each movement every round

7 rounds


Hammonasset CrossFit – CrossFit


30 Seconds

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach


Front Rack Stretch- 1 minute

Child’s Pose- 1 minute


* 15 minutes to build to a heavy set of 3 push jerks

* Looking to get in about 7-8 attempts, so plan weight jumps accordingly

* Making smaller jumps lets you feel out more reps and make more adjustments than making big weight increases

Push Jerk


One dumbbell at a time, switching every 5 reps.

Metcon (AMRAP – Rounds and Reps)


40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row
DU Substitutions:

Reduce Reps

80 Single Unders

30-45 Seconds of Practice

Good Morning

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

10 minute running clock:

40 Jump Ropes

10 Squat Therapy

30 Jump Ropes

10 Wall Slides

20 Jump Ropes

10 PVC Pass Throughs

10 Jump Ropes

10 Figure 8s

Metcon (No Measure)

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

Domo arigato, Mr. Tabato

Hammonasset CrossFit – Bootcamp/HIIT


200m row


10 ring rows

10 walkouts w/push-up

10 lunges

10 hollow rocks

10 supermans

Then finish with 300m run


Metcon (No Measure)

20 sec work: 10 sec rest x8

Box dips/Lunges


DB step-ups/DB bent over rows

KB Swings

Burpees/plank hold

Deadlifts/Ball Slams

Wall Balls/Med Ball Sit-ups

Jump Rope

Group Stretch

HS/MS-Back Squat

Hammonasset CrossFit – MS Strength & Conditioning


500 meter row

3 Rounds:

5 Broad Jumps

10m Bear Crawl

5 Push-ups

10m Crab Walk

20 Mountain Climbers

Finish with another 500 meter row


Back Squat – focus on knees out & keeping good form – focus is light weight with good form

Back Squat (4-4-4-4)

In-between each set of squats perform:

5 abmat situps

5 back extensions

Rest 60 seconds


Review movement standards for wall balls, ring rows and SDHP

Metcon (AMRAP – Reps)

1 min at each station

3 Rounds

1. Cal Row

2. Wall Ball


4. Ring Rows

5. Rest

Count total reps each round


Med Ball Soccer