Runaway Train

Hammonasset CrossFit – CrossFit

Warm-up

Run Warmup

400 Meter Run

1 Minute

Easy Row

Active Divebombers + Front Rack Stretch (30 Seconds Each)

Moderate Bike

Push-up to Down Dog + Wrist Stretch (30 Seconds Each)

Fast Bike

Inchworm to Push-up + Child’s Pose (30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks

Mobility

1 minute each:

Front Rack Stretch

Wrist Stretch

Child’s Pose

Movement Prep

5 Pausing Clean and Jerks (2 Second Pause in Dip & Catch)

*Build to All Workout Weights *

Metcon

Metcon (Time)

Teams of 2:

3 Rounds:

400 Meter Team Run

70/50 Calorie Row

Directly Into…

14 Clean and Jerks (115/85)

14 Clean and Jerks (135/95)

14 Clean and Jerks (155/105)

14 Clean and Jerks (185/125)

14 Clean and Jerks (205/135)

*30 minute time cap*

Craziness

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

PVC Pass Throughs

Active Spiderman

PVC Lat Stretch

Mountain Climbers

PVC Pass Throughs (More Narrow)

1 Burpee + 3 Air Squats

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

Mobility

Movement Prep

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Establish Hand Position

5 Push-ups

3 Snatch Grip Deadlifts

3 Snatch Grip High Pulls

3 Hang Power Snatches

3 Power Snatches

*Build to Workout Weight *

Metcon

Metcon (Time)

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches (115/85)

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

Good Morning

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

10 minute running clock:

40 Jump Ropes

10 Squat Therapy

30 Jump Ropes

10 Wall Slides

20 Jump Ropes

10 PVC Pass Throughs

10 Jump Ropes

10 Figure 8s

Metcon (No Measure)

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

CRAZY?!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

50 jump ropes

10 air squats

10 ring rows

10 walking lunges

100 meter row

Metcon

Metcon (Time)

5 rounds for time:

500 meter row/400 meter run

5 power cleans

10 front squats

10 push press

5 thrusters

50 DU or 150 singles

rest 1 minute and repeat

HS/MS–Chipper

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

500m Row

:30 sec on/:30 sec off Coach Led warm-up 2X:

Jumping Air Squats

Push-ups

Jump Rope

Sit-ups

Modified Burpees

Dynamic Movements

Banded Mobility:

20m Banded Lateral Walks

10 Banded Pass Throughs

Banded Leg Stretches

Metcon

Review all movements for WOD

Metcon (Time)

For Time

20 Box Jumps

20 Kettlebell Swings

20 Lunges

20 Knees-to-Elbows

20 Air Squats

20 Push Press

20 Back Extensions

20 Wall Balls

20 Burpees

20 Double-Unders (40 Singles)

Finisher

Game- Coaches’ Choice

Team Sprints

Hammonasset CrossFit – CrossFit

Warm-up

Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Mobility

Spend 5 minutes working on ankle mobility using plates, the rig, bands, etc…

Movement Prep

*Back to Wall Drill: *

20 Seconds of Slow Pulls in Place

20 Seconds of Faster Pulls in Place

100 Meter Run

*Wall Facing Drill: *

20 Seconds Slow Pulls

20 Seconds Faster Pulls

100 Meter Run

Metcon

Metcon (Time)

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Cheers to you Coach!

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

25 single jumps

10 banded side squats right (small blue or green bands)

10 air squats

10 banded side squats left

10 air squats

10 pvc good mornings

10 pvc pass thrus

Metcon

Metcon (No Measure)

Station 1:

21 wall balls

15 calorie row

9 Russian twists

Station 2:

21 ab mat sit ups

150 meter run

9 bench press

Station 3:

21 DU or 42 single jumps

15 deadlifts

9 burpees
7 minute AMRAPS

2 minutes rest between stations

Frank the Tank

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Medicine Ball Deadlifts

Push-up to Down Dog

Glute Bridges

Medicine Ball Strict Press

Push-up to Down Down

Single Leg Glute Bridges (30 Seconds Each)

Medicine Ball Squats

Push-up to Down Dog

Front Plank Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

Wall Balls

5 Med Ball Front Squats

5 Med Ball Thrusters

5 Wallballs

Deadlifts

Establish Starting Position

7 Pausing Deadlifts

Build to All Workout Weights

*Pause 2 Seconds at Mid-Shin to Establish “Laces” Start Position

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 minutes

Metcon (AMRAP – Reps)

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Livin’ On a Prayer

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

3 Rounds:

40 Jump Rope Singles

20 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.

HS/MS- Station Rotation II

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

10 minutes:

200 m Run

5 Push-ups

10 Sit-ups

15 Jumping Jacks

Then Group Dynamic:

High Kneees

Butt Kickers

Broad Jumps

Crab Walk

Inchworm

Bear Crawl

Frankenstein Walk

Metcon

Review movement standards

Metcon (No Measure)

6 EMOM at each station then rotate

Station 1

Odd: 15 Air Squats

Even: 10 DB Push Press

Station 2

Odd: 10 KB swings

Even: 15 Sit-ups

Station 3

Odd: 15 Ball Slams

Even: 30 Mountain Climbers

Station 4

Odd: 100m Run

Even: 30 second Plank

Game

Coach’s Choice