Double Down

Hammonasset CrossFit – CrossFit

Warm-up

EMOM 6:

3 Rounds:

1st Minute: Easy Row

2nd Minute: 5 Burpees Over the Row + 10 Air Squats

Dumbbell Warmup

*Performed with 2 Light Dumbbells: *

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Reverse Lunges (Each)

5 Front Squats

5 Strict Press & Reach

Mobility

Couch Stretch: 2 Minutes Each Side

(https://youtu.be/Lv-w40pllco )

Dumbbell Ankle Stretch: 1 Minute Each Side

(https://youtu.be/Dow1Pz28JwI)

Dumbbell Assisted Saddle Stretch: 45 Seconds Each Direction

(https://youtu.be/O1GwH84zxwg)

Movement Prep

Rowing Prep:

20 Seconds of Hand Punches From Finish Position

20 Seconds Moderate Row

Farmer Carry Prep:

*With Lighter Weight: *

50 Meter Farmers Carry

DB Power Clean Prep:

*With Lighter Weight: *

5 Deadlifts

5 Jump Shrugs

5 Hang Power Cleans

5 Power Cleans

*Build to Workout Weight *

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Row

100 Meter Dumbbell Farmers Carry

15 Dumbbell Power Cleans

100 Meter Dumbbell Farmers Carry

Dumbbells: (50’s/35’s)
FARMERS CARRY

* Choose a weight you can complete in no more than one break for the 100 meters

POWER CLEANS

* Using two dumbbells

* One bell head touching the floor is the standard

* Choose a weight you can complete in 3 sets

Finisher

Running Intervals (Time)

5x 100 meter sprints

*rest 1 min between intervals

*score is total time (including rest)

100 Sit-ups (Time)

100 abmat situps

Group Stretch

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