Flicker

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute EMOM:

10 calorie row

10 air squats and 10 alt. lunges

:45 seconds alt. spiderman lunges

Metcon

Metcon (Time)

50 wall balls

right into:

4 rounds

400 meter run

30 ab mat sit ups

20 push ups

After your 4 rounds:

50 wall balls

Open Road

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

40 Seconds Push-up to Down Dog

40 Seconds Slow Air Squats

40 Seconds Hold Variations

***Holds:***

**Round 1:** Front Plank

**Round 2:** Hollow Hold

**Round 3:** Arch Hold

Movement Prep

10 Slow AbMat Sit-ups

5 Faster AbMat Sit-ups

5 Front Squats

5 Push Press

5 Wallballs

*With Workout Dumbbells:*

50 Meter Farmers Carry

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Yes

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Easy Row

Active Spidermans

Front Rack Stretch

Moderate Row

Active Samson

Pigeon Pose + Wrist Stretch (Right Side)

Faster Row

Air Squats

Pigeon Pose + Wrist Stretch (Left Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

(https://youtu.be/ZTEQbmVYDjM)

2 High Hang Flat Footed Clean Pulls

2 Hang Flat Footed Clean Pulls

2 Flat Footed Clean Pulls

– – – – – – – – – – – – – –

2 High Hang Flat Footed Power Cleans

2 Hang Flat Footed Power Cleans

2 Flat Footed Power Cleans

– – – – – – – – – – – – – –

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Weightlifting

Every 2 min for 12 mintues:

Squat Clean Complex

*May build every round or every other round.

Squat Clean Complex

Build to a Heavy 3-Position Squat Clean:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
Must hold onto the bar until all three reps are completed unbroken.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

9 Power Cleans (95/65)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

5 Squat Cleans (135/95)

Group Stretch

I Get By With A Little Help From My Friends

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row or 400 meter run

2x:

5 dynamic 90’s each arm

5 spiderman lunges each leg

10 air squats

10 pvc pass thrus

:30 second pigeon pose each leg

Metcon

Metcon (Time)

Grab a partner:

20 calorie row

40 squat clean (115/85)

20 calorie row

60 kb swings

40 squat clean (115/85)

20 calorie row

80 pull ups

60 kb swings

40 squat clean (115/85)

20 calorie row

100 burpees

80 pull ups

60 kb swings

40 squat clean

20 calorie row
*one person working at a time

*split reps evenly

*if doing this workout solo, cut the reps in half

Finisher

1 mile run (split evenly)

1 partner running at a time

Boxed Out

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:30 Seconds

Hops to 15/10# Plate

Active Samson

Plate Ground to Overhead

PVC Pass Throughs

Hops to 15/10# Plate

Active Spidermans

Plate Counterbalance Squats (Pressing Plate Away from Body During Squat)

PVC Snatch Grip Push Press

Hops to 15/10# Plate

Push-up to Down Dog

Plate Overhead Reverse Lunges

PVC Overhead Squats

Metcon

Review Movement Standards

*With a PVC Pipe:*

3 Power Snatch Balances

3 High Hang Power Snatches

3 Hang Power Snatches

– – – – – – – – – – – – – – – –

Build to Workout Weight

– – – – – – – – – – – – – – – –

3 Hang Power Snatches

Metcon (Time)

With a Partner For Time:

1600 Meter Run

42 Hang Power Snatches (95/65)

42 Burpee Box Jumps (24/20)

800 Meter Run

30 Hang Power Snatches (95/65)

30 Burpee Box Jumps (24/20)

400 Meter Run

18 Hang Power Snatches (95/65)

18 Burpee Box Jumps (24/20)
One partner working at a time. Share reps/meters equally. All reps should be “I Go, You Go” style (may split runs by 200m or 400m at a time)

If unable to run, complete one of the following:

***1600 Meter***

2000 Meter Row

160 Calorie Schwinn Bike

***800 Meter* **

1000 Meter Row

80 Calorie Schwinn Bike

***400 Meter* **

500 Meter Row

40 Calorie Schwinn Bike

Group Stretch

20.2

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

2x:

10 Air Squats

10 Light DB Strict Press

10 Inchworm with Push-up

Mobility

Pigeon Pose w/ Lat Reach: 1 minute each side

Movement Prep

Double Under Practice- 2 mins

Light DB Thrusters- 2 sets of 4

10 Scap Pull-ups

10 Knee Raises

5 TTB

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

No Balls

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute:

Easy Row

Active Spidermans

45 Seconds:

Moderate Row

Active Samson

30 Seconds:

Faster Row

Push-up to Down Dog

15 Seconds:

Sprint Row

Air Squats

Dumbbell Warmup (Using Light Dumbbells)

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Hang Reverse Lunges

Game

AbMat Pizza Delivery Game:

The “pizza” has to be held overhead similar to a tray and cannot be gripped in any way. Once the game begins, everyone runs around and tries to knock over everyone else’s pizza.

Round 1: Play for 1-2 min. A dropped pizza means you have to do 2 burpees before joining back in the game.

Round 2: Elimination. A dropped pizza means you are out. Last person still holding pizza wins!

Mobility

Couch Stretch – 1 Minute Each Side

Child’s Pose – 1 Minute

Up Dog – 1 Minute

Movement Prep

*With Lighter Weight:*

5 Dumbbell Strict Presses (Right Arm)

5 Dumbbell Strict Presses (Left Arm)

5 Dumbbell Strict Presses (Both Arms Against Wall: https://youtu.be/gNtFlaXRYrw)

– – – – – – – – – – – – – – – – – – – – – –

*With Workout Weight:*

5 Dumbbell Strict Presses (away from wall but maintaining neutral spine)

Metcon

Metcon (Time)

6 Rounds:

10 Dumbbell Strict Presses (35/20)

12/10 Calorie Row

20 AbMat Sit-ups

Group Stretch

Thurs-yay

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.

Ella’s Favorite!

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300 m Row

2x

10 Air Squats

5 Inchworm

5 Burpees

Weightlifting

Review Back Squat

Back Squat (3-3-3-3)

12 (or less) Athletes will be back squatting at the rig while the others are doing the Tabata

Metcon

Metcon (No Measure)

Tabata

1. Sit-ups

2. Jumping Jacks

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Air Squats

Kettlebell Swings

Finisher

Game!

Tsunami

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 shoulder press

10 v-ups