Family Feud

Hammonasset CrossFit – CrossFit

Warm-up

Warmup Run

400 Meter Easy Run

30 Seconds

PVC Right Leg Swings

Slow Air Squats

PVC Leg Leg Swings

Straight Leg Inchworms

PVC Power Snatches

Push-up to Down Dog

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Pausing Overhead Squats

5 Snatch Grip Deadlifts

Mobility

3 PVC Pass Throughs + 3 Overhead Squats: 90 Seconds

Start out wider and try to work the hands in to a more narrow grip towards the end of the 90 seconds

Movement Prep

5 PVC Snatch Push Press (Fast Hands Overhead)

5 PVC Pausing Overhead Squats (Solid Bottom Position)

5 PVC Heaving Snatch Balance (Fast Hands to Bottom Position)

5 PVC No Dip Snatch Drop (Fast Hands and Feet to Bottom Position)

3 Snatch Push Press

3 Pausing Overhead Squats

3 Heaving Snatch Balance

3 No Dip Snatch Drop

3 Hang Power Snatches

3 Overhead Squats

*Build to Workout Weight *

Metcon

Metcon (Time)

In Teams of 2 For Time:

42 Hang Power Snatches (95/65)

400 Meter Run

42 Overhead Squats (95/65)

400 Meter Run

30 Hang Power Snatches (95/65)

400 Meter Run

30 Overhead Squats (95/65)

400 Meter Run

18 Hang Power Snatches (95/65)

400 Meter Run

18 Overhead Squats (95/65)

400 Meter Run
One partner working at a time. Split reps and meters evenly.

If Unable to Run:

250 Meter Row (each)

20/14 Calorie Bike (each)

Group Stretch

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