Buddy

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

5 inchworms

10 reverse lunges

15 air squats

10 ab mat sit ups

5 pvc pass thrus

Metcon

Metcon (No Measure)

alt. db snatch

toe touches

decline plank

db clean and press

straddle run/jacks

side plank
Interval Training

working for 45 seconds

resting for 15 seconds

4 times through

strength, cardio, core

It’s All Good

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Slow Air Squats

Medicine Ball Deadlifts

Moderate Row

Active Samson

Medicine Ball Squats

Faster Row

Active Spiderman

Medicine Ball Slams

Mobility

Child’s Pose on Med Ball: 1 Minute

Dumbbell Straddle Stretch: 30 Seconds Each Direction (Middle – Right – Left)

Movement Prep

10 Front Squats

5 Push Press

5 Wallballs

10 Scap Pull-ups

5 Kip Swings

5 Straight Arm Press Downs (See the Elbows)

3 Knees to Chest

3 Toes to Bar

Each Arm With Lighter Weight:

5 Deadlifts

5 High Pulls

5 Push Jerks

5 Dumbbell Snatches

With Workout Weight:

3 Push Jerks (Each Arm)

6 Alternating Dumbbell Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Row

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)

From Point A to Point B to Point C

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

5 walkouts with push up

10 step ups with light DB

10 pvc pass thrus

100 meter run or row

Metcon

Metcon (AMRAP – Rounds and Reps)

work for 3 minutes, rest for 1 minute repeat 2 more times:

AMRAP 1

5 shoulder press

7 calorie row

9 sit ups
*rest 3 minutes before begnning next metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

5 bench press

7 v-ups

9 burpees
*rest 3 minutes before beginning next metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

5 renegade row with push up

7 Russian twists with db

9 db squat jumps

Possibly

Hammonasset CrossFit – CrossFit

Warm-up

400m Run/500m Row

2x:

10 PVC Pass Throughs

10 PVC Figure 8s (5 each direction)

10 Wall Slides

10 Air Squats

Mobility

Child’s Pose: 1 minute

Pigeon Pose w/Lat Reach: 1 minute each side

Weightlifting

Review Shoulder Press then give athletes 15 minutes to build to a heavy set of 3.

Shoulder Press (Heavy Set of 3)

Metcon

Metcon (AMRAP – Reps)

Ascending Ladder for 10 Minutes:

3 Strict Presses (75/55), 100 Meter Run

6 Strict Presses (75/55), 100 Meter Run

9 Strict Presses (75/55), 100 Meter Run