Get Low

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Single Unders

PVC Pass Throughs

Sit-ups

Single Unders

PVC Lat Stretch

Arch Ups Video

Single Unders

PVC Overhead Squats

V-Ups with PVC

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Child’s Pose: 1 Minute

Movement Prep

20 Second Double Taps Video

20 Second Double Under Practice

10 Scap Pull-ups Video

5 Kip Swings

5 Knees to Chest

3-5 Toes to Bar

4 Hang Power Snatches

4 Pausing Overhead Squats

4 Hang Power Snatch + Overhead Squat

4 Hang Squat Snatches

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Weightlifting

Hang Snatch Complex (1 Heavy Complex)

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

20 Toes to Bar

10 Hang Squat Snatches (115/75) Rx+ (135/95)

Sumo Deadlift!

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2-3 rounds

250m Row

10 jumping jacks

10 mountain climbers

10 Air Squats

10 frankenstein walk

Weightlifting

Review KB Sumo Deadlift

– proper starting position

– finishing position

– driving through heels

KB Sumo Deadlift

5-5-5-5

Ab Mat sit ups

10-10-10-10

Rest 30 seconds between sets

Sumo Deadlift (4×5)

Metcon

Rest 2 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 box step ups

5 push ups

20 single unders

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 toes to rig

5 kb sumo deadlifts

20 mountain climbers

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

5 KB Swings

5 Burpees

20 Air Squats

Game

Coach’s choice

Hard Hitting

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.

Last Minute Switch

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row or 200 meter run

10 air squats

10 Spiderman lunges

10 pvc pass thrus

10 figure 8’s

Barbell Warm-Up:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

3 minutes of HSPU

3 minutes of DU

3 minutes of hang power cleans

3 minutes of pull ups

3 minutes of box jumps
1 minute of rest between movements

Dig Deep

Hammonasset CrossFit – CrossFit

Warm-up

3 Stations

1 Minute Each

Easy Row

Active Spiderman

Good Mornings + Back Squats (30 Seconds Each)

Moderate Row

Active Samson

Elbow Rotations + Strict Press & Reach (30 Seconds Each)

Moderate-Fast Row

Push-up to Down Dog

Romanian Deadlifts + Front Squats (30 Seconds Each)

Mobility

Barbell Ankle Stretch: 45 Seconds

Pec Stretch on Wall: 45 Seconds Each Side

Movement Prep

30 Seconds Active Spidermans

15 Seconds Frog Hops

5 Burpees

1 Minute of Force Curve Rowing

30 Seconds Slow Deadlifts (Working on Controlled Speed off the Floor)

5 Hang Power Cleans (Working on Speed Through the Middle)

5 Power Cleans (Put it All Together)

Build to Workout Weight

Metcon

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Row

1 Minute Hang Power Cleans (115/85)

1 Minute Burpees

1 Minute Rest

Rag Doll

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP 8:

10 calorie row or 200 meter run

10 side squats

10 reverse lunges

10 air squats

10 DU or 20 single jumps

Empty barbell warm-up

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (No Measure)

Find a Friend!

In 8 minutes complete:

100 wall balls

with remaining time, row max calories

rest 3 minutes

In 8 minutes complete:

100 kb swings

with remaining time, row max calories

rest 3 minutes

In 8 minutes complete:

100 deadlifts

with remaining time, row max calories
*at the top of every minute, 3 burpees each

*burpees stop once you get on the rower

*splitting reps equally

(50 reps each)

So What

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Front Plank

Active Samson

Moderate Row

Right Side Split Squat

Left Side Split Squat

Faster Row

Right Side Plank

Left Side Plank

Dumbbell Warmup

30 Seconds Each

Single Dumbbell Romanian Deadlifts (30 Seconds Each Side)

Goblet Alternating Reverse Lunges

Goblet Squats

Performed With 1 Light Dumbbell

Mobility

Dumbbell Ankle Stretch: 45 Seconds Each Side

Movement Prep

5 Slow AbMat Sit-ups

5 AbMat Sit-ups

10 Reverse Lunges (5 Each Leg)

25 Foot Walking Lunge (No Weight)

25 Foot Walking Lunge (Lighter Dumbbell)

30 Seconds Right Leg Row

30 Seconds Left Leg Row

30 Seconds Both Legs Row

Metcon

Rest 5 minutes between Metcons.

Metcon (AMRAP – Reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-Ups

Max Calorie Row

Metcon (AMRAP – Reps)

AMRAP 5:

100’ Dumbbell Walking Lunge (50/35)

50 AbMat Sit-ups

Max Calorie Row

Metcon (AMRAP – Reps)

AMRAP 5:

200’ Walking Lunge (Body Weight)

50 AbMat Sit-ups

Max Calorie Row

Hit Me

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

10 spiderman lunges

10 wall slides

50 jump ropes

10 slow dynamic 90’s (5 each arm)

100 meter row

Metcon

Metcon (No Measure)

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

Many Things

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row or 200 meter run

10 air squats

10 Spiderman lunges

10 pvc pass thrus

10 figure 8’s

Barbell Warm-Up:

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

10 push press

20 push ups

30 kb swings

40 hang cleans

50 box jumps

60 burpees

70 wall balls

80 lunges

90 DU or 180 single jumps

100 sit ups
*partners will split reps in half

*one working one resting

Shuttle Up

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spiderman

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Inchworm to Push-up

Mobility

Pigeon Pose: 1 minute each side

Metcon

Rest 4 minutes between rounds.

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

10 Calorie Row

15 Burpees

AMRAP 10 Meter Shuttles
Score is LEAST amount of shuttle sprint reps.