12 Days of CrossFit

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2 Minutes For Quality

6 Calorie Row

6 Air Squats

6 AbMat Sit-ups

2 Minutes For Quality

6 Russian Kettlebell Swings (Light Weight)

6 Reverse Lunges

6 Push-up to Down Dogs

2 Minutes For Quality

6 Alternating Box Step-ups

6 Knees to Chest

6 Frog Hops

2 Minutes For Quality

6 Romanian Deadlifts

6 Hang Power Cleans

6 Thrusters

Metcon

Review all movements and standards and give athletes time to build to workout weights.

Metcon (Time)

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Row

12 Days of CrossFit

Hammonasset CrossFit – CrossFit

Warm-up

2 Minutes For Quality

6 Calorie Row

6 Air Squats

6 AbMat Sit-ups

2 Minutes For Quality

6 Russian Kettlebell Swings (Light Weight)

6 Reverse Lunges

6 Push-up to Down Dogs

2 Minutes For Quality

6 Alternating Box Step-ups

6 Knees to Chest

6 Frog Hops

2 Minutes For Quality

6 Romanian Deadlifts

6 Hang Power Cleans

6 Thrusters

Metcon

Review all movements and standards and give athletes time to build to workout weights.

Metcon (Time)

For Time:

1 Thruster (135/95)

2 Hang Power Cleans (135/95)

3 Deadlifts (135/95)

4 Burpees

5 Toes to Bar

6 Box Jumps (24/20)

7 Hand Release Push-ups

8 Reverse Lunges

9 Kettlebell Swings (53/35)

10 AbMat Sit-ups

11 Wallballs (20/14)

12 Calorie Row

I’ll Take Your Hat…Your Hair Looks Swell!

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Warm-Up:

2x:

100 meter run/200 meter row

10 air squats

10 jump squats

5 walkouts

10 wall slides

10 pass thrus

Metcon

Metcon (Time)

50 DU/150 singles

50 kb swings

50 calorie row/600 meter run

50 sit ups

40 DU/120 singles

40 kb swings

40 calorie row/500 meter run

40 sit ups

30 DU/90 singles

30 kb swings

30 calorie row/400 meter run

30 sit ups

20 DU/60 singles

20 kb swings

20 calorie row/300 meter run

20 sit ups

10 DU/30 singles

10 kb swings

10 calorie row/200 meter run

10 sit ups

Dopamine

Hammonasset CrossFit – CrossFit

Warm-up

3x:

Stretch

30 Seconds Walking Spiderman

30 Seconds Walking Samson

30 Seconds Air Squats

Run

30 Seconds Easy Shuttle Runs

30 Seconds Moderate Shuttle Runs

30 Seconds Faster Shuttle Runs

Row

30 Seconds Easy Row

30 Seconds Moderate Row

30 Seconds Faster Row

Metcon

Score is the slowest round.

Metcon (Time)

Every 5 Minutes x 5 Rounds:

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

45 Double Unders
135 Singles

Tabata Core

If time allows, athlete’s choice of core movement.

8 Little Candles

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

250 meter row/200 meter run

5 inchworms

10 sit ups

15 air squats

20 single jumps

Metcon

Metcon (No Measure)

Every 8 minutes for 40 minutes complete:

10 pull ups

20 push press

30 back squats

40 calorie row

50 ab mat sit ups

rest the remaining time
*partners will split reps in half for every movement

*one person working at a time

*scale reps as necessary

*should have at least 1 minute of rest between rounds

Eight Crazy Nights

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

2x:

10 Squat Therapy

10 Sit-ups

10 Box Step-ups

Mobility

Front Rack Stretch: 1 minute

Child’s Pose: 1 minute

Pigeon Pose w/Lat Reach: 1 minute each side

Movement Prep

Review all movements and leave plenty of time to warm up to workout weights.

Metcon

8 Crazy Nights (Time)

8 Wall Balls (20/14)

7 Pull-ups

6 KB Swings (70/53)

5 Deadlifts (Body Weight)

4 Box Jumps (30/24)

3 Power Cleans (Body Weight)

2 Goblet Squats (70/53)

1 Clean and Jerk (Body Weight)

1221

Hammonasset CrossFit – CrossFit

Warm-up

Foam Roll/Stretch

400m Row

2x:

5 Kip Swings + 5 Knees to Chest

10 Push-ups

15 Air Squats

Then:

PVC Switch Game

Metcon

Review movement standards then leave time for set up.

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

100 Cal Row

80 Power Snatches (95/65)

60 TTB

40 HRPU

20 Burpees

40 HRPU

60 TTB

80 Hang Power Snatches

100 Cal Row
Split reps evenly, one partner working at a time.

Stretch/Mobility

Lit

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Movement Prep

40 Second Row:

10 Sets:

1 Second Row

3 Second Recovery

Weightlifting

Thruster (Build to a Heavy Single)

Metcon

Metcon (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)

Agility

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x

20 mountain climbers

10 ab mat sit ups

25 single jump rope

10 push up

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.

HS/MS- Press It

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3x:

200m Run

1 min Jump Rope

10 Air Squats

:30 sec Down Dog

5 Push-ups

10 Ring Rows

:30 sec Plank

200m Row

Then:

10 PVC Pass Throughs

10 Figure 8s (5 each direction)

Strength

Review Shoulder Press & DB Push Press:

Superset:

A1: Shoulder Press 4×3

A2: Ab Mat Sit-ups 4×15

A3: Rest

Shoulder Press (3-3-3-3)

Metcon

Review Lunge and Burpee standards

Metcon (AMRAP – Reps)

5 Rounds:

1:00 – DB Push Press (5#-10#)

1:00 – DB Walking Lunges

1:00 – Burpees

1:00 – Rest

Game

Plank Ball (like Hot Potato):

Kids hold a plank position in a circle. While the music is on, players must maintain the plank and pass the “hot potato” med ball with a single hand or head-butt. when the music stops, the player who last touched the potato must go to the center of the circle and perform a designated exercise for 3-5 reps. Play resumes after the exercise is complete.