Head Over Heels

Hammonasset CrossFit – CrossFit

Warm-up

400 Meter Easy Run

40 Second Stations

Easy Row

Low Box Step-ups

PVC Pass Throughs

Moderate Row

Low Lateral Box Step-ups

PVC Overhead Squats

Faster Row

LowBox Jumps (Step Down)

PVC Power Snatches

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Child’s Pose on Box: 1 Minute

PVC Overhead Squat Hold: 1 Minute

Pigeon Pose: 30 Seconds Each Side

Movement Prep

5 Tempo Pausing Overhead Squat (3 Seconds Down, 3 Second Pause)

5 Overhead Squats

5 Low Box Jump Overs

5 Workout Height Box Jump Overs

3 High Hang Power Snatches (Pockets)

3 Hang Power Snatches

Build to Workout Weight

Metcon

Metcon (Time)

With a Partner:

500 Meter Team Med Ball Run (20/14)

50 Calorie Row

50 Box Jump Overs (24/20)

50 Overhead Squats (95/65)

50 Hang Power Snatches (95/65)

50 Overhead Squats (95/65)

50 Box Jump Overs (24/20)

50 Calorie Row

500 Meter Team Med Ball Run (20/14)
30 minute time cap

Deadly

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Front Plank

Inchworm to Push-ups

Moderate Row

V-Ups

Glute Bridge Walkouts

Faster Row

Mountain Climbers

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 minute

Banded Hamstring Stretch: 1 minute each leg

Movement Prep

30 Second Set-up Position Hold (Vertical Shin & Mid-Foot Balance)

15 Second Hold Below Knee (Focus: Protect the Money)

3 Tempo Deadlifts (5 Up, 5 Down)

5 Dedlifts (No Tempo)

Weightlifting

15 minutes to build to a heavy 1+.

Deadlift (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Metcon (Time)

For Time:

25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts (275/185)

25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts

25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

Stuffing

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

500 meter row

Then:

2x:

10 pass thrus

10 figure 8’s (5 each arm)

10 air squats

10 walking lunges

Metcon

Metcon (Time)

Find a Partner:

100 calorie row

100 push press

100 DU or 300 singles

100 box jumps or step ups

100 kb swings

100 DU or 300 singles

100 burpees

100 goblet squats

100 DU or 300 singles
Reps are to be split evenly

One person working at a time

Finisher

100 ab mat sit ups

Thankful

Hammonasset CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

200 meter run

10 air squats

10 lunges

10 push ups

10 ring rows

Metcon

Metcon (No Measure)

In groups of 4, family will rotate through the following movements for 35 minutes:

Jump Squats (air squats)

Sit Ups

Burpees

Push Ups

Rest
*working for 45 seconds, resting for 15

*each person will begin with a different movement

*rotate every 45 seconds

Finisher

Families will split a mile run (200 meters at a time)

Pre Game

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row or run

10 spiderman lunges

10 walking samson stretch

30 second couch stretch each leg

10 pvc pass thrus

Metcon

Metcon (No Measure)

5 rounds for time:

500 meter row

10 deadlifts

10 box jumps

10 wall balls

10 box jumps

10 deadlifts

rest 1 minute then repeat
*partner up if short on rowers

Good One

Hammonasset CrossFit – CrossFit

Warm-up

45 Seconds

Easy Row

PVC Strict Press & Reach

PVC Straight Leg Swings (15 Seconds Each Side)

Moderate Row

PVC Sotts Press

PVC Pass Throughs

Faster Row

PVC Lift Offs

PVC Lat Stretch

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Movement Prep

5 Snatch Grip Deadlifts

5 Hang Power Snatches

5 Deadlift to Hang Power Snatches

5 Power Snatches

Build to Light Weight

2-3 Sets:

1 High Hang Power Snatch (Pockets)

1 Hang Power Snatch (1 Inch Above Knee)

1 Power Snatch (Floor)

Weightlifting

Give athletes 15 minutes to build to a heavy complex. Hands should remain on the bar throughout the complex and there should be no pausing on the ground.

3 Position Power Snatch

High Hang Power Snatch, Hang Power Snatch, Power Snatch

Metcon

Rest 3 minutes in between each AMRAP.

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

12 Power Snatches (95/65)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

9/6 Calorie Row

8 Power Snatches (115/85)

Metcon (AMRAP – Reps)

AMRAP 3:

9/6 Calorie Row

4 Power Snatches (135/95)

2 Big Knuckles

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x

25 single jump rope

10 wall slides

10 squat therapy

10 jabs right arm

10 jabs left arm

10 hooks right arm

10 hooks left arm

10 ab mat sit up

10 pvc pass thrus

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.

Deck of Cards!

Hammonasset CrossFit – Bootcamp/HIIT

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)

Love It

Hammonasset CrossFit – CrossFit

Warm-up

Buddy 1

Fish Game on Rower

Buddy 2

1 Minute: Shuttle Runs

1 Minute: Walking Spiderman

1 Minute: Walking Samson

1 Minute: Walking Inchworms

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 1 Minute

Movement Prep

15 Catch Position Hold

30 Seconds Moderate Row

Power Clean Movement Prep

15 Second Quarter Squat Hold

3 Hang Power Cleans + Front Squat

3 Power Clean + Front Squat

Push Jerk Movement Prep

15 Second Dip Position Hold

5 Push Press

5 Jerk Drives

5 Push Jerks

Build to Lighter Weight

3 Power Clean + Front Squats

3 Jerk Drives

3 Push Jerks

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

10 Power Cleans (155/105)

500/400 Meter Row

10 Push Jerks (155/105)

Jessie’s Girl

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 walking lunges

10 spiderman lunges

10 pvc pass throughs

10 pvc figure 8’s (5 each side)

200 meter row

Metcon

Metcon (No Measure)

5 Rounds

Every 4 minutes complete:

200 meter run/300 meter row

20 DU or 40 single jumps

15 ab mat sit ups

10 db thrusters

whatever time is left, max burpees

Rest 1 minute then repeat