The Last Day

Hammonasset CrossFit – CrossFit

Warm-up

6 Minutes For Quality With a Buddy

Buddy 1

Moderate Row

Buddy 2

1 Round:

5 Push-up to Down Dog

5 Pausing Barbell Bent Over Rows (2 Seconds on Chest)

5 Barbell Strict Press & Reach

Switch Stations After Buddy Completes Full Round of 5-5-5

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

Wrist Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Movement Prep

5 Pausing Dips on Wall (3 Seconds in Dip)

5 Dip and Drives on Wall

5 Pausing Dips with Barbell (3 Seconds in Dip)

5 Push Press

5 Push Jerks

10 Scap Pull-ups

10 Second Hollow Hold on Bar

10 Second Arch Hold on Bar

1-3 Strict Pull-ups

5 Kip Swings

5 Pull-ups

Metcon (Time)

For Time:

Buy-In: 50/35 Calorie Row

21-15-9

Shoulder to Overhead (135/95)

Pull-ups

Cash-Out: 50/35 Calorie Row

Break Them Down to Build Them Up

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

10 air squats

10 jump squats

5 walkouts

10 wall slides

10 pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

Buy In:

100 calorie row

AMRAP:

10 front squats

20 ab mat sit ups

30 DU or 90 single jumps

Fight or Flight

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds

45 Seconds Squats to Medicine Ball

45 Seconds PVC Pass Throughs

45 Seconds Box Step-ups

45 Seconds PVC Overhead Squats

45 Seconds Easy Row

*15 Seconds of Transition Between Movements (10 Minutes Total)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Medicine Ball Thoracic Opener: 1-2 Minutes

Barbell Ankle Stretch: 1 Minute

Movement Prep

10 Small Hops + 10 Tall Hops (Get the Calves Warm-up Up)

3 Box Jumps

5 Front Squat

5 Push Press

5 Thrusters

5 Wallballs

Establish Front Rack Position

5 Pausing Front Squats (2 Second Pause in Bottom)

5 Jump Shrugs (Straight Arms)

5 High Pulls

5 Hang Power Snatches

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

20/15 Calorie Row

Always Stay Humble and Kind

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row

10 air squats

10 pvc pass thrus

100 meter row

10 squat therapy

10 wall slides

100 meter row

10 spiderman lunges

10 dynamic 90’s

Metcon

Metcon (No Measure)

Station 1:

2 minutes max calorie row

rest 2 minutes then begin:

7 minute AMRAP

5 kb swings

4 goblet squats

3 handstand push ups

rest 2 minutes

Station 2:

2 minutes 50 meter shuttle sprints

rest 2 minutes then begin:

7 minute AMRAP:

5 dips (matador, ring, box)

4 pull ups

3 box jumps

rest 2 minutes

Station 3:

2 minutes max DU or single jumps

rest 2 minutes then begin:

7 minute AMRAP

5 alt. db snatch (each arm)

4 renegade row

3 anchored sit ups
*choose a station to begin at

*each station will begin with a 2 minute “pre” AMRAP witha 2 minute rest before you begin the 7 minute AMRAP

*the 2 minute is mean to for you to go hard and fatigue you for the AMRAP

*switch stations after the 7 minute AMRAP

Strictly Business

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

2-3x:

10 Air Squats

10 Wall Slides

20 Mountain Climbers

Mobility

Child’s Pose: 1 minute

Pigeon Pose: 1 minute each side

Movement Prep

Review movement standards and variations.

Metcon (Time)

5 Rounds:

21/15 Calorie Row

2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Three Amigos

Hammonasset CrossFit – CrossFit

Warm-up

20 Seconds Each Stretch

Quad Stretch (Pull Foot to Butt)

Knee Hugs (Hug Knee Into Chest)

Straight Leg Kicks

100 Meter Run (Easy)

Side Lunges

Cossack Squats

Air Squats

100 Meter Run (Moderate)

Active Spidermans

Active Samson

Inchworm to Push-up

100 Meter Run (Faster)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Movement Prep

5 Top Half Deadlifts (Above the Knee)

5 Full Deadlifts

.

5 High Hang Power Cleans

5 Hang Power Cleans

.

5 Strict Press

5 Push Press

5 Push Jerks

Build to Workout Weights with Team

Metcon

Metcon (Time)

Teams of 3

For Time (30 Minute Cap):

120 Deadlifts (155/105)

600 Meter Run

90 Hang Power Cleans (155/105)

600 Meter Run

60 Push Jerks (155/105)

600 Meter Run

150/105 Calorie Row

60 Push Jerks (135/95)

600 Meter Run

90 Hang Power Cleans (135/95)

600 Meter Run

120 Deadlifts (135/95)

600 Meter Run

Water Weight

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Active Samson

PVC Pass Throughs

45 Seconds

Moderate Row

Active Spiderman

PVC Overhead Squats

30 Seconds

Faster Row

Push-up to Down Dog

PVC Overhead Squats (More Narrow)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Pec Stretch on Wall: 30 Seconds Each Side

Child’s Pose on Box: 1 Minute

Drop Ankle Stretch: 30 Seconds Each Side

Movement Prep

Establish Hand Position

5 Pausing Overhead Squats

5 Overhead Squats

10 Scap Pull-ups Click Here

5 Kip Swings

1-3 Strict Pull-ups

3 Chin Over Bar Pull-ups

3 Chest to Bar Pull-ups

3 Box Jumps

3 Burpees

3 Low Burpee Box Jumps

3 Workout Height Burpee Box Jumps

Metcon (Time)

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)

The Day After

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Teams of 2 Relay:

3 Rounds Each:

15 Lateral Hops Over DB

50′ Walking Lunge (Bodyweight)

100′ Bear Crawl

8 Minute Cap

Buddy Not Working is Holding Plank:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Pigeon Pose: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Movement Prep

Review and warm up movements.

Metcon

Score is lowest reps of the 5 rounds.

Metcon (AMRAP – Reps)

5 Rounds x AMRAP 3:

10 DB Hang Power Cleans

20 Double Unders/40 Singles

10 DB Reverse Lunges

20 Double Unders/40 Singles
Rest 1 minute between rounds.

The Day After

Hammonasset CrossFit – CrossFit

Warm-up

Teams of 2 Relay:

3 Rounds Each:

15 Lateral Hops Over Barbell

50′ Walking Lunge (Bodyweight)

100′ Bear Crawl

8 Minute Cap

Buddy Not Working is Holding Plank:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Pigeon Pose: 45 Seconds Each Side

Couch Stretch: 45 Seconds Each Side

Movement Prep

Review and warm up movements.

Metcon

Score is lowest reps of the 5 rounds.

Metcon (AMRAP – Reps)

5 Rounds x AMRAP 3:

10 Power Cleans (95/65)

20 Double Unders

10 Barbell Reverse Lunges (95/65)

20 Double Unders
Rest 1 minute between rounds.

‘Twas the Night Before

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

300m Row/Run then

2X:

5 Push Ups

5 PVC Pass Throughs

10 Air Squats

10 Walking Lunges

20 Mountain Climbers

Metcon (No Measure)

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