Spooky

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

5 banded pass thrus

5 banded figure 8s each side

10 reverse lunges

10 air squats

5 push up down dog

5 spiderman lunges each leg

Metcon

Metcon (No Measure)

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

Deadly

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 7:

200 Meter Row

5 Inchworm w/Push-up

10 PVC/Barbell Romanian Deadlifts

Mobility

Plate Calf/Ankle Stretch: 30-45 Seconds Each Side

Banded Hamstring Stretch: 30-45 Seconds Each Side

Movement Prep

Hang Power Clean Prep

Establish Grip and Foot Position

3 Dips

3 Dip and Shrugs

3 Dip, Shrug, Arms High and Outside

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

Deadlift Prep

Establish Bar and Foot Position

5 Bottom Half Deadlifts (Mid-shin to knee)

5 Top Half Deadlifts (Pockets to knee)

5 Deadlifts

Weightlifting

Deadlift (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon

Metcon (Time)

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Hang Power Cleans (135/95)

Boo!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

12 minute EMOM:

minute 1: 100 meter run/row

minute 2: 20 air squats

minute 3: 25 DU or 50 singles

minute 4: 10 pvc pass thrus and 10 pvc o/h squats

Metcon

Metcon (No Measure)

Tabata:

db plank row

burpees

ab mat sit ups with db

db thrusters

jump rope (singles or doubles)

plank jacks

db front rack squats

shuttle sprints

v-ups
*tabata x 3 (3 full tabatas)

*working for 20 seconds, resting for 10 seconds, *3 times through each movement

*cycyling from one movement to the next

Copy Cat

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter row

Empty Barbell Warm-Up

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (No Measure)

5 minute max calorie row

rest 1 minute

5 minute AMRAP

10 front rack lunges

10 back rack box step ups

rest 1 minute

5 minute AMRAP

10 power clean

5 burpee over bar

rest 1 minute

5 minute AMRAP

10 barbell tricep row

5 pull ups

rest 1 minute

5 minute max calorie row

OMG

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Shuttle Runs

Quad Stretch

Knee to Chest

Walking Samson

Easy-Moderate Shuttle Runs

Straight Leg Kicks

Side Lunges

Walking Spidermans

Moderate Shuttle Runs

Cradle Stretch

Inchworm to Push-ups

High Skips

Moderate-Fast Shuttle Runs

Side Shuffles

High Knees

Butt Kickers

Mobility

Child’s Pose- 1 minute

Movement Prep

10 Scap Pull-ups

10 Knee Raises

5 TTB

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30 Shuttle Runs (10 Meters)

15 TTB

Max Calorie Row

Rest 4 Minutes Between Rounds

HS/MS-A Whole Lotta Tabata

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2x:

400m Row

10 Strict Mountain Climbers

4×10 meter Shuttle Sprints

2×10 meter Walking Lunges

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

Shuttle Sprints

Finisher

Relay Races

Get It Done!

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

5 banded pass thrus

5 banded figure 8s each side

10 reverse lunges

10 air squats

5 push up down dog

5 spiderman lunges each leg

Metcon

Metcon (No Measure)

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

A Whole Lotta Tabata

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

12 minute EMOM:

minute 1: 100 meter run/row

minute 2: 20 air squats

minute 3: 25 DU or 50 singles

minute 4: 10 pvc pass thrus and 10 pvc o/h squats

Metcon

Metcon (No Measure)

Tabata:

db plank row

burpees

ab mat sit ups with db

db thrusters

jump rope (singles or doubles)

plank jacks

db front rack squats

shuttle sprints

v-ups
*tabata x 3 (3 full tabatas)

*working for 20 seconds, resting for 10 seconds, *3 times through each movement

*cycyling from one movement to the next

It Happens

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Push-up to Down Dog

Slow Air Squats

Plate Hops

Push-up to Down Dog

Air Squats with Hands Overhead

Plate Front Raise to Overhead

Push-up to Down Dog

Air Squats with Heels on Plate

Plate Counterbalance Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Movement Prep

5 Slow Air Squats

5 Air Squats

20 Seconds Jumps (No Rope)

20 Seconds Faster Singles

20 Seconds Double Under Practice

10 Second Dip Hold

10 Second Overhead Catch Hold



5 Pausing Push Jerks (Pause 2 Seconds in Dip & Catch)

5 Push Jerks

Weightlifting

Push Jerk (Heavy Set of 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

Perfect Balance

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter row

Metcon

Metcon (No Measure)

12 minute EMOM:

10 kb swings

10 box jumps

rest 3 minutes:
kb swings increase by 2 reps every round

box jumps stay the same

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 DB thrusters

10 calorie row

15 ab mat sit-ups