Strike Em’ Out, Throw Em’ Out

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

AMRAP:

100 meter row/run

10 squat therapy

10 wall slides

10 du or 20 single jumps

10 plate hops

:30 couch stretch each leg

Metcon

Metcon (Time)

50-40-30-20-10

wall balls

30 burpee box jump overs

200 meter run together or 100 meter sled push or tire flips (50 meters each)
*one person working at a time splitting reps equally

*if you drop the wall ball, 10 partner wall ball sit ups (5 each) before beginning your next set of wall balls

Chutes & Ladders

Hammonasset CrossFit – CrossFit

Warm-up

45 Seconds

Easy Row

Medicine Ball Deadlifts

Active Spidermans

30 Seconds

Moderate Row

Squats to Medicine Ball

Active Samson

20 Seconds

Fast Row

Medicine Ball Squats

Push-up to Down Dog

Movement Prep

Burpees

5 Spidermans (Each Leg)

5 Frog Hops

5 Burpees

Wall Balls

Establish Distance Away

5 Front Squats

5 Push Press

5 Wallballs

Mobility

Couch Stretch: 2 Minutes Each Side

Medicine Ball Squat Hold: 2 Minutes

Chest Stretch: 1 Minute Each Side

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

Buy In: 75/65 Calorie Row

Then…

3 Wallballs, 3 Burpees

6 Wallballs, 6 Burpees

9 Wallballs, 9 Burpees



Up By 3 Until Time Cap

Group Stretch

Jacked in the Box

Hammonasset CrossFit – CrossFit

Warm-up

400m Run

Foam Roll/PVC Pass Throughs/Stretch

Then Partner Med Ball Pass “Bring Sally Up”

https://www.youtube.com/watch?v=TXo6uY9qgzo

Metcon

Review/warm-up Power Snatch

Metcon (Time)

Teams of 2

3 Rounds:

20 Toes to Bar

100 Double Unders (200 Singles)

20 Power Snatches (95/65)

800m Run

2 Rounds:

20 Toes to Bar

100 Double Unders (200 Singles)

20 Power Snatch (105/75)

800m Run

1 Round:

20 Toes to Bar

100 Double Unders (200 Singles)

20 Power Snatch (115/85)
Share reps and meters evenly, one partner working at a time.

*Note: Power Snatch weight increases.

30 min time cap

Stretch/Mobility

Sicko Mode

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Active Samson + Air Squat

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Faster Row

Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

Mobility

Piegon Pose With Lat Reach- 1 minute each side

Movement Prep

3 Hang Power Cleans

3 Front Squats

3 Push Presses

5 Hang Squat Clean Thrusters (Resetting in Front Rack)

Build to Lighter Weight

3 Hang Squat Clean Thrusters

Metcon

Metcon (Time)

21-15-9:

Row Calories

10m Shuttle Runs

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

Reverse

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Grab a partner and all equipment for the workout. Set up barbell and stations prior to the warm-up.

45 minute running clock

Wait for the coach to start the time:

3,000 meter partner row
partners will switch every 250 meter

anything prior to time being started doesn’t count

Metcon

Metcon (Time)

50-40-30-20-10

push press

burpees

sit ups

front rack lunges
partners will split reps evenly

one partner working at a time

Hit Me With Your Best Shot

Hammonasset CrossFit – Boxcamp

Boxcamp Warm Up (No Measure)

300m Run

3X:

5 Burpees

10 Air Squats

15 Push Up into 2 MCs

10 PVC Pass Throughs

5 Walkouts (no push-up)

Metcon (No Measure)

BOXCAMP!

Athletes will rotate through stations in groups of 4. Details of the stations will explained following the warm up.

Shrute Farms

Hammonasset CrossFit – CrossFit

Warm-up

45 Seconds

Alternating Single Leg Touches

Single Leg Alternating Dumbbell Romanian Deadlifts

Active Dive-bombers

Dumbbell Romanian Deadlifts

Push-up to Down Dog

*Warmup performed with light set of dumbbells

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Forearm Smash- 1 minute each side

Weightlifting

Deadlift (5-5-3-3-3-3+)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Meter Farmers Carry (50s/35s)

30 AbMat Sit-ups

100 Meter Farmers Carry (50s/35s)

15 Deadlifts (205/145)

Hit it Hard

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

20 single unders

10 air squats

10 reverse lunges

100 meter run

10 jump squats

10 side squats each way

Metcon

Metcon (4 Rounds for reps)

4 rounds:

in 4 minutes complete:

80 DU/160 single unders buy in

AMRAP:

12 kb swings

12 goblet squats

*rest 2 minutes

Nancy

Hammonasset CrossFit – CrossFit

Warm-up

PVC Pass Throughs

Active Samson + Air Squats

PVC Pass Throughs

Cossack Squats

PVC Pass Throughs

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip RDLs

Mobility

Couch Stretch: 1 minute each side

Barbell Ankle Stretch: 1 Minute

PVC Lift Offs: 1 Minute

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Planked

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2x:

200m Run or Row

100 Jump Rope Singles (50 DUs)

5 Walkouts w/push up

10 Air Squats

15 Light KB Swings

20 Mountain Climbers

Metcon

Metcon (No Measure)

Tabata 20 sec work/10 sec rest x8

KB Swings/Straight Arm Plank

Plate Ground to OH/Forearm Plank

Goblet Squat/Single Arm Plank

Box Dips/Decline Plank

KB Sumo Deadlift/Side Plank

DB Box Step Ups/Renegade Rows

Wall Ball Sit-ups/Med Ball Plank

DB Push Press/Walking Plank

Finisher

400m Cool Down Jog

Stretch/Mobility