Three Stooges

Hammonasset CrossFit – CrossFit

Warm-up

40 Seconds

Alternating Stations in Teams of 3:

Easy Row

PVC Pass Through

Box Step-ups

Moderate Row

PVC Power Snatch

Lateral Box Step-ups (20s Each Leg)

Faster Row

PVC Overhead Squat

Low Box Jumps (Step Down)

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon

Rope climbs can happen at any point within the workout.

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

90/80 Calorie Row

90 Box Jump Overs (24/20)

90 Power Snatches (95/65)

9 Rope Climbs

90 Power Snatches (75/55)

90 Box Jump Overs (24/20)

90/80 Calorie Row

Squeaky Clean

Hammonasset CrossFit – CrossFit

Warm-up

60 Second Wall Sit

200 Meter Run

30 Seconds Air Squats

40 Second Wall Sit

100 Meter Run

30 Seconds Cossack Squats

20 Second Wall Sit

50 Meter Run

30 Seconds Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Front Squat Hold: 1 Minute

Movement Prep

*With Empty Bar: *

5 Clean Pulls

5 Clean High Pulls

5 Muscle Cleans

3 Power Cleans

3 Hang Squat Cleans

3 Squat Cleans

*With Light Weight:*

3 Clean Pulls

3 Clean High Pulls

3 Muscle Cleans

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Weightlifting

Give athletes 15 minutes to build to one heavy Clean Complex set.

Clean Complex

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

7 Power Cleans (115/85)

7 Hang Squat Cleans

7 Squat Cleans

4 minutes of work

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

10 calorie row

5 inchworms

12 pvc o/h squats

12 pvc pass thrus

Metcon

Metcon (No Measure)

Tabata (only the db movements)

db push press

200 meter row/run

db squats

200 meter row/run

renegade row with push up

200 meter row/run

db thrusters

200 meter row/run

db single arm deadlifts

200 meter row/run

db lunges

200 meter row/run

db clean and press

200 meter row/run

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.

Heavy Metal

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Banded Pass Throughs

Lateral Hops Over Band

Front Plank

Banded Pull-Aparts

Forward & Back Hops Over Band

Right Side Plank

Banded Biceps Curls

Single Leg Hops Over Band (15s Each Side)

Left Side Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Lat Stretch: 1 minute each side

Movement Prep

Weightlifting

Give athletes 15 minutes to build to a heavy set of 5 Shoulder Presses.

Shoulder Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders

40 is the new 30

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

200 meter row

10 lunges

10 pvc pass thrus

10 pvc good mornings

10 air squats

Metcon

Metcon (AMRAP – Rounds and Reps)

grab a partner:

28 minute AMRAP:

40 DB snatches

40 box jumps

200 meter DB farmer carry

40 DB clean and press/jerk

40 calorie row

200 meter waiter walk
*partners must split up reps evenly.

*one partner works while the other rests (or does some sort of active rest movement).

*partners will complete the 200 meter farmer carry and waiter walk together switching weight every 100 meters.

Halftime

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Group Synchro Row @ 24 Strokes Per Minute

Active Spidermans [Click Here](https://www.youtube.com/watch?v=X2P3YXRyAaE)

Group Synchro Row @ 26 Strokes Per Minute

Samson + Air Squat [Click Here](https://youtu.be/DIvWLT5hv7Y)

Group Synchro Row @ 28 Strokes Per Minute

Active Divebombers [Click Here](https://www.youtube.com/watch?v=SrM4_RvFQf8)

Group Synchro Row @ 30 Strokes Per Minute

Slow Air Squats

*Each Arm with Light Dumbbell: *

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press

Mobility

Dumbbell Ankle Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Movement Prep

Wall Balls

5 Pausing Front Squats (3 Seconds)

5 Pausing Wallballs (3 Seconds)

5 Wallballs

*Each Arm With Lighter Weight: *

5 Quarter Squats

5 Push Press + Quarter Squat

5 Push Jerks

5 Dumbbell Snatch

6 Alternating Dumbbell Snatches

*With Workout Weight: *

6 Alternating Dumbbell Snatches

Metcon

Metcon (Time)

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…

10-20-30:

Burpees

Calorie Row

Scissor Down

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

2-3x:

150 meter row

10 air squats

10 pass thrus

10 figure 8’s

10 side squats each way

Metcon (No Measure)

BOXCAMP: Atheles rotate through stations including a heavy bag station. Boxing or MMA gloves are required for the heavy bag station.

Ascending Ladders

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

300m Run

2x:

5 DB Push Press (light)

10 Ring Rows

15 Modified Burpees

20 Air Squats

25 Mountain Climbers

30 Jump Rope Singles

Finish with 300m Run

Metcon

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

DB Push Press

Pull-ups/Ring Rows

Rest 2 min

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

Sumo Deadlift High Pull

V-ups/Tuck-ups

Rest 2 min

Metcon (AMRAP – Rounds)

8 min AMRAP

1-2-3-4-5-6-7-8- . . .

DB Front Rack Lunges

Hand Release Push-ups

Rest 2 min

Finisher

50 Anchored Sit-ups

Stretch/Mobility

Cement Truck

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Row (Increase Pace Each Round)

Buddy 2: 30 Second Hollow Hold

AMRAP 3:

Alternating with a Buddy:

Buddy 1: 30 Second Push-up to Down Dog

Buddy 2: 30 Second Arch Hold

AMRAP 3:

Together with Buddy:

100 Meter Run

10 Synchro Sit-ups

Mobility

Couch Stretch: 1 minute each side

Movement Prep

15 Scap Pull-ups

15 Second Hollow Hold on Bar

15 Second Arch Hold on Bar

10 Seconds Kip Swing

10 Second Knees Up

10 Seconds Knees Higher

Metcon

Score is slowest round.

Metcon (Time)

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Row

15 Toes to Bar