It’s All You

Hammonasset CrossFit – CrossFit

Warm-up

3 Minutes:

Buddy 1: 1:30 Banded Lat Stretch (45 Each Side)

Buddy 2: 1:30 Active Divebombers

*Switch Stations at the 1:30 Mark*

3 Minutes:

Buddy 1: AbMat Sit-ups

Buddy 2: 100 Meter Run

*Switch Stations When Buddy is Back From Run*

3 Minutes:

Buddy 1: Hollow Hold

Buddy 2: 20 Lateral Hops Over Wreck Bag

*Switch Stations When Buddy is Done With Hops*

Movement Prep

10 Scap Pull-ups

20 Second Hollow Hold on Bar

1-3 Strict Pull-ups

Metcon

Metcon (Time)

4 Rounds:

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Med Ball Run (20/14)

You Need to Calm Down

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

10 pvc good mornings

10 pvc pass thrus

10 walking lunges

10 side squats each direction

10 calorie row

Metcon

Metcon (Time)

With a partner complete:

400 meter run together (500 meter row each)

20 push ups

40 dips

60 kb swings

80 air squats

100 ab mat sit ups

80 air squats

60 kb swings

40 dips

20 push ups

400 meter run together (500 meter row each)
*partners will run/row together

*split reps evenly

*one working at a time

*split reps in half if you are not partnering up

*30 minute time cap

Bar Crawl

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds Push-up to Down Dog

30 Seconds Front Plank

1 Minute Chest Stretch on Wall

30 Seconds Air Squats

30 Seconds Glute Bridges

1 Minute Front Rack Stretch

30 Seconds Inchworm to Push-up

30 Seconds Alternating Bird Dogs

1 Minute Barbell Straddle Stretch

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

Review all barbell movements and build to all workout weights in reverse order:

1. Deadlift

2. Front Squat

3. Bench Press

Metcon

Partners will spilt reps evenly aside from the AMRAP. Partner up even if your partner is doing a different weight.

Metcon (AMRAP – Reps)

Teams of 2

AMRAP 7:

30 Bench Press (135/95)

30 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

30 Front Squats (135/95)

30 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

30 Deadlifts (185/135)

30 Deadlifts (225/155)

Max Deadlifts (275/185)

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

There’s Always Time for Tabata

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 Front Squats

200 meter row/run

Renegade Row w/ Push-up

200 meter row/run

DB Bent Over Row

200 meter row/run

DB Deadlifts

200 meter row/run

DB Lunges

200 meter row/run

DB Clean and Press

200 meter row/run

Game On

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x

200 meter run or row

10 wall slides

10 squat therapy

10 banded pass thrus

10 banded pull aparts

Metcon

Metcon (No Measure)

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

Run and Gun

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

100m Run

Easy Single Unders

Easy Row

45 Seconds

100m Run

Quick Single Unders

Moderate Row

30 Seconds

100m Run

High Single Unders

Faster Row

Mobility

Pigeon Pose: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side

Movement Prep

20 Seconds High Jumps (No Rope)

20 Seconds High Single Unders

20 Seconds High Double Under Practice

40 Seconds “force curve” Rowing

Metcon

Metcon (Time)

For Time:

300m Med Ball Run (20/14)

125 Double Unders

2k Row

125 Double Unders

300m Med Ball Run (20/14)

Kahuna

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

10 calorie row

10 pvc good mornings

10 box step ups (5 each leg)

10 ab mat sit ups

10 air squats

100 meter run

Metcon

Metcon (Time)

For Time:

2 Rounds:

10 Bar-Facing Burpees

10 Hang Power Cleans

10 Box Jumps

10 Thrusters

50 Calorie Row

2 Rounds:

10 Bar-Facing Burpees

10 Hang Power Cleans

10 Box Jumps

10 Thrusters

50 Calorie Row

2 Rounds:

10 Bar-Facing Burpees

10 Hang Power Cleans

10 Box Jumps

10 Thrusters
*30 minute time cap

*weight on barbell should increase each round

*same weight for both movements (hang power cleans and thrusters)

TRI Your Hardest

Hammonasset CrossFit – CrossFit

Warm-up

Knee to Chest

Straight Leg Kicks

Active Samson

Active Spiderman

Slow Air Squats

Box Step-ups (Facing Box)

Lateral Box Step-ups (Right)

Lateral Box Step-ups (Left)

Side Shuffle (Right)

Side Shuffle (Left)

Bear Crawl

High Knees

Butt Kickers

Skip For Height

Skip For Distance

200 Meter Outside Run

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 2 Minutes Each Side

Child’s Pose on Box: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Movement Prep

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

Juggernaut

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

200 meter run/row

with empty barbell:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press and reach

5 Romanian deadlifts

5 front squats

20 DU or 40 single jumps

Metcon

Metcon (No Measure)

10 minutes

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 alt DB snatches

10 ab mat sit ups

rest 90 seconds

10 minutes

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 wall balls

10 pull ups

rest 90 seconds

50 DU or 150 singles

750 meter row/600 meter run

into

AMRAP:

10 alt DB hang power clean and press

10 v-ups
choose a station to start at

keep rowers in the front of the room