Zeus

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

10 air squats

10 spiderman lunges

10 pvc pass thrus

10 pvc figure 8’s

Metcon

Metcon (Time)

3 Rounds for time:

30 wall balls

30 sumo deadlift high pulls (KB)

30 calorie row

30 push ups

30 DU or 90 singles

300 meter run
*scale reps and movements as necessary

*30 minute time cap

Row, Kelly, Row

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball

Mobility

Movement Prep

Box Jumps

5 Pausing Box Jumps (To Lower Box, Holding For 1 Second in Jump & Land)

5 Box Jumps (Workout Height)

Wall Balls

6 Pausing Medicine Ball Front Squats

3 Push Press

6 Pausing Wallballs (1 Second in Bottom)

3 Wallballs

Metcon

Metcon (Time)

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

HS/MS-That’s Some Tabata

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Group A

400m Row

10 Strict Mountain Climbers

Group B

2x:

4x 10m Sprints

4x 10m Walking Lunges

Then, switch!

Metcon

Metcon (AMRAP – Reps)

Tabata 1

Air Squats (with squat target)

KB Swings

Tabata 2

Mountain Climbers

Sit-ups

Tabata 3

Jumping Jacks

Plank Hold

Tabata 4

Ring Rows

High Knees

Finisher

Med Ball Musical Chairs

Broke

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2x:

100 meter row/run

10 pvc pass thrus

10 pvc figure 8’s

10 wall slides

100 meter row/run

10 air squats

10 squat therapy

10 reverse lunges

Metcon

Metcon (No Measure)

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

Interval Intensity

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2x:

250m Row

10 Squat Therapy

5 Modified Burpees

20 Walking Lunges

5 Sit-ups

50 Jump Rope Singles

10 Light DB Push Press

5 Modified Burpees

20 Mountain Climbers

5 Sit-ups

Metcon

Metcon (No Measure)

Rowing Sprints – as fast as possible 30 seconds rest between sprints

10 Calories – rest 30 seconds

then

15 Calories – rest 30 seconds

then

20 Calories – rest 30 seconds

then

25 Calories – rest 30 seconds

then

30 Calories

Metcon (No Measure)

2 Rounds:

45 second on/15 seconds off

Wall Balls

V-ups/Tuck-ups

Jump rope (singles or doubles)

Dumbbell Thrusters

Burpees

Flutter Kicks

Mountain Climbers

OH Plated Lunges

Plank

Stretch/Mobility

Ninja Turtle

Hammonasset CrossFit – CrossFit

Warm-up

60 Seconds

Easy Row

PVC Straight Leg Swings (30 Each Side)

45 Seconds

Moderate Row

PVC Pass Throughs

30 Seconds

Fast Row

PVC V-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press & Reach

5 Romaninan Deadlifts

5 Front Squats

Mobility

Movement Prep

CTB Pull-ups

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

TTB

5 Knees to Waist

5 Knees to Chest

5 Toes to Bar

Deadlift

5 Empty Bar Deadlifts

*Build to Light Weight*

5 Pausing Deadlifts (1 Inch off the Ground for 3 Seconds)

Metcon

Score is slowest round.

Metcon (Time)

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups

6 Toes to Bar

9 Deadlifts (225/155)

12/9 Calorie Row

Till The Sun Comes Up

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

20 DU or 40 singles

10 reverse lunges

5 inchworms

10 air squats

10 samson stretch

Metcon

Metcon (AMRAP – Reps)

25 minute AMRAP:

21-18-15-12-9

calorie row

kb swings

hang squat cleans

Russian twists

100 meter run
continue with 9 reps until time is up

Beef Jerky

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Samson

Kettlebell Deadlifts

Push-up to Down Dog

Russian Kettlebell Swings

Inchworm to Push-ups

Kettlebell Goblet Squats

*Performed with lighter kettlebell

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Reverse Lunges (Each Side)

5 Elbow Rotations

5 Strict Press & Reach

5 Romaninan Deadlifts

5 Front Rack Reverse Lunges (Each Side)

Mobility

Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side

Movement Prep

KB Reverse Lunges

10 Reverse Lunges (No Weight)

6 Reverse Lunges (Light Kettlebell)

KB Swings

5 Russian Swings (Upright Torso)

5 Russian Swings (More Horizontal Torso)

5 Full Swings (Upright Torso)

5 Full Swings (More Horizontal Torso)

Push Jerk

10 Second Dip Hold

5 Slow Dips

5 Push Press

5 Push Jerks

Weightlifting

Give athletes 12 minutes to work to a heavy set or 3 Push Jerks from the rig.

Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)

Wake Me Up

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

20 single jumps

5 ring rows

10 air squats

100 meter row

5 inchworms

10 reverse lunges

Metcon

Metcon (No Measure)

Station 1:

2 minutes burpee over barbell

rest 2 minutes then begin:

7 minute AMRAP

5 deadlifts

4 front squats

3 v-ups

rest 2 minutes

Station 2:

2 minutes wall balls

rest 2 minutes then begin:

7 minute AMRAP:

5 dips (matador, ring)

4 med ball slams

3 Turkish Get-Ups (each arm)

rest 2 minutes

Station 3:

2 minutes max calorie row

rest 2 minutes then begin:

7 minute AMRAP

5 alt. db snatch (each arm)

4 renegade row

3 anchored sit ups

Shelf Life

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Active Samson

Barbell Good Mornings

45 Seconds

Moderate Row

Push-up to Down Dog

Barbell Elbow Rotations

30 Seconds

Faster Row

Cossack Squats

Barbell Hang Muscle Cleans

Mobility

Front Rack Stretch: 1 Minute

Couch Stretch: 90 Seconds Each Side

Movement Prep

20 Seconds Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

.

Build to Workout Weights

*Pause in the catch on all 9 reps of the power cleans

Metcon

Metcon (Weight)

Alternating On the Minute x 16 (8 Rounds):

Odd Minutes: 12/9 Calorie Row

Even Minutes: “X” Power Cleans

Rounds 1-2: 5 Power Cleans

Rounds 3-4: 4 Power Cleans

Rounds 5-6: 3 Power Cleans

Rounds 7-8: 2 Power Cleans

Group Stretch