Nowhere Fast

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Inchworm to Push-up

Glute Bridges

Up Dog

Push-up Shoulder Taps

Right Leg Glute Bridges

Down Dog

Push-up Plank to Front Plank

Left Leg Glute Bridges

Active Dive-bombers

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Child’s Pose: 1 Minute

Wrist Stretch: 1 Minute

Movement Prep

TTB

10 Scap Pull-ups

10 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Power Clean

3 Hang Clean Transitions

3 Hang Clean Pulls

3 Hang Power Cleans

.

3 Clean Pulls

3 Power Cleans

.

1 Hang Clean Pull

1 Hang Power Clean

1 Clean Pull

1 Power Clean

Weightlifting

Give althetes 12 minutes to build to a heavy Clean Complex.

Clean Complex

1 Hang Clean Pull

1 Hang Clean

1 Power Clean Pull

1 Power Clean

Metcon

Metcon (Time)

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar

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