It’s Not Your Fault

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

partner warm-up

4 rounds:

partner a: row 100 meters

partner b: 20 ab mat sit ups

Metcon

Metcon (No Measure)

8 Minute EMOM

15 DU or 30 singles

and 1 squat clean

rest 3 minutes

in 8 minutes complete:

800 meter row

then cycle through:

5 deadlifts

10 box jumps

rest 3 minutes

in 8 minutes complete:

800 meter row

then cycle through:

5 front squats

8 burpees

Snake Bite

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds:

PVC Hang High Pulls

Active Samson

PVC Hang Muscle Snatch

Air Squats

PVC Power Snatch Balances

Active Spidermans

PVC Squat Snatch Balances

Push-up to Down Dog

PVC Hang Squat Snatches

With Empty Barbell:

5 Hang High Pulls

5 Hang Muscle Snatch

5 Power Snatch Balances

5 Squat Snatch Balances

5 Hang Squat Snatches

Mobility

PVC Pass Throughs: 30 Seconds

PVC Lat Stretch: 30 Seconds

PVC Overhead Squat Hold: 45 Seconds

Movement Prep

Chest-to-Bar:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Squat Snatch:

Establish Grip

.

3 Snatch Deadlifts

3 Hang High Pulls

3 Hang Muscle Snatches

3 Overhead Squats

.

3 Snatch Balances (3 Inch Drop)

3 Snatch Balances (6 Inch Drop)

3 Snatch Balances (Full Depth Drop)

.

3 Sets:

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

Weightlifting

Give athletes 15 minutes to build to a heavy single

Squat Snatch

Metcon

Snake Bite (Time)

21-15-9

Squat Snatch (95/65)

Chest-to-Bar Pull-ups

8 is Great!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute running clock:

10 calorie row

10 side squats each way

10 glute bridges

10 pvc pass thrus

10 figure 8’s

Metcon

Metcon (Time)

Find a Partner

8 Rounds for time:

8 right arm db snatch (50/35)

8 right arm o/h walking lunges with db (50/35)

8 HSPU or 4 wall walks

8 left arm o/h walking lunges with db (50/35)

8 left arm db snatch (50/35)

100 meter run together
*partners will complete all 8 reps before other partner begins

Kelly

Hammonasset CrossFit – CrossFit

Warm-up

200 Meter Row

30 Seconds

Jumping Jacks

Box Step-ups

Air Squats to Medicine Ball

Jumping Jacks

Lateral Box Step-ups (30 Seconds Each Leg)

Squats Holding Medicine Ball

Jumping Jacks

Low Box Jumps (Step Down)

Push Press & Reach with Medicine Ball

Mobility

Alternating Bird Dogs: 1 minute

Movement Prep

10 Max Height Jumps in Place (No Box)

5 Low Box Jumps

5 Workout Height Box Jumps

5 Medicine Ball Thrusters

5 Max Height Wallballs

5 Wallballs

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Grin and Bear it, Buddy

Hammonasset CrossFit – CrossFit

Warm-up

Row 500M

Run 400M

Skill

Review Complex and give Athletes 10 Minutes to warm up the complex

Metcon

Metcon (Time)

Partner Bear Complex:

10 Rounds For Time

Complete 7 Unbroken Sets of this Complex (115/75):

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Partners must complete a full set unbroken before switching

35 Min Time Cap:

Ones and Twos and Twos and Ones

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Hollow Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Superman Hold

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

PVC V-Ups

PVC Pass Throughs

Inchworm to Push-up

Mountain Climbers

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 90 Seconds Each Side

Movement Prep

10 Scap Pull-ups

5 Kip Swings

5 Kip Swings (Emphasizing Tight Arch Position)

3 Knees to Chest

3 Toes to Bar

15 Second Hang Position Hold

15 Second Catch Hold

3 Pausing High Hang Power Cleans

5 Hang Power Cleans

*Pause in the Catch Position for 2 Seconds

Push Jerk Movement Prep

15 Second Dip Position Hold

15 Second Overhead Hold

5 Pausing Push Jerks

3 Push Jerks

*Pause in the Catch Position for 2 Seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

12 Hang Power Cleans (155/105)

21 Lateral Barbell Burpees

12 Push Jerks (155/105)

21 Toes to Bar

Cheers to Kayla!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run

20 air squats

20 Spiderman lunges

Metcon

Metcon (Time)

2100 meter row

21 deadlifts

21 box jumps

21 ab mat sit up

1500 meter row

15 deadlifts

15 box jumps

15 ab mat sit ups

900 meter row

9 deadlifts

9 box jumps

9 ab mat sit ups
run options:

2000 meter run

1400 meter run

800 meter run

Hit the Deck!

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

Group Warm-Up

2 Rounds: 30 sec each mvmnt

Jump Rope

Air Squats to Med Ball

Ball Slams

Mod Burpee w/ Slow Push Up

Reverse Lunges

Sit Ups

Metcon (No Measure)

Deck Of Cards

Round 1:

Hearts=Burpees

Diamonds=DB Snatch

Clubs=Push Ups

Spades=Air Squats

Joker= 400m Run

Round 2:

Hearts=Ball Slams

Diamonds=Wall Ball Sit Ups

Clubs=Renegade Rows

Spades=Box Step Overs

Joker=150 Jump Rope Singles (50 DUs)

HS/MS- Press It

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3x:

200m Run

1 min Jump Rope

10 Air Squats

:30 sec Down Dog

5 Push-ups

10 Ring Rows

:30 sec Plank

200m Row

Then:

10 PVC Pass Throughs

10 Figure 8s (5 each direction)

Strength

Review Shoulder Press & DB Push Press:

Superset:

A1: Shoulder Press 4×3

A2: Ab Mat Sit-ups 4×15

A3: Rest

Shoulder Press (3-3-3-3)

Metcon

Review Lunge and Burpee standards

Metcon (AMRAP – Reps)

3 Rounds:

1:00 – DB Push Press (5#-10#)

1:00 – DB Walking Lunges

1:00 – Burpees

1:00 – Rest
Score will be total Burpees after the 3 rounds.

Game

Plank Ball (like Hot Potato):

Kids hold a plank position in a circle. While the music is on, players must maintain the plank and pass the “hot potato” med ball with a single hand or head-butt. when the music stops, the player who last touched the potato must go to the center of the circle and perform a designated exercise for 3-5 reps. Play resumes after the exercise is complete.

So…

Hammonasset CrossFit – CrossFit

Warm-up

60 Seconds

Easy Row

Single Unders

Glute Bridges

45 Seconds

Moderate Row

High Single Unders

Single Leg Glute Bridges (Each Side)

30 Seconds

Faster Row

Fast Single Unders

Glute Bridge Walkouts*

*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

Row

30 Seconds Easy

20 Seconds Moderate

10 Seconds Fast

Double Unders

30 Seconds High Single Unders

30 Seconds Double Under Practice

Deadlifts

10 Mixed Grip Empty Bar Deadlifts

Build to Workout Weights

Metcon

Score is heaviest Deadlift weight.

Metcon (Weight)

On the 4:00 x 5 Rounds:

25/20 Calorie Row

50 Double Unders

5 Deadlifts

*Build in Deadlift Weight*