Switch It Up

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

30 Seconds Each

Air Squats + PVC Pass Throughs

1 Minute

Moderate Row

30 Seconds Each

Air Squats + PVC Lat Stretch

1 Minute

Faster Row

30 Seconds Each

Air Squats + PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

5 Snatch High Pulls

5 Power Snatches

5 Clean High Pulls

5 Power Cleans

5 Push Jerks

5 Push Press

5 Thrusters

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:

100/80 Calorie Row

Max Power Snatches (135/95)

Rest 5 Minutes

AMRAP 10:

100/80 Calorie Row

Max Power Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 10:

100/80 Calorie Row

Max Thrusters (135/95)

Be Glad

Hammonasset CrossFit – CrossFit

Mobility

Warm-up

Alternating On the Minute

Minute 1: Row

Minute 2: Active Spiderman

Minute 3: Row

Minute 4: Mountain Climbers

Minute 5: Row

Minute 6: Frog Hops

Minute 7: Row

Minute 8: Slow Step-up Burpees

Work For 40 Seconds, Transition For 20

Movement Prep

Set Straps

2 Sets: 5 Seconds Hard (Above 1000/800) + 25 Seconds Moderate (Around 1000/800)

4 Step-up Burpees

4 Burpees

Metcon

Metcon (AMRAP – Reps)

Alternating On the Minute x 30 (15 Rounds):

Even Minutes: 15/12 Calorie Row

Odd Minutes: 15 Burpees
*Score is your lowest round*

Rain, Rain Go Away

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.

Tabata Time!

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3X:

200m Run

10 Light KB Swings

10 Inchworms

200m Run

100 Jump Rope Singles

Metcon

Metcon (No Measure)

Tabata

Air Squats/Box Dips

Box Jumps/Push-ups on Box

KB Swings/KB Sumo Deadlift

Jump Rope/Goblet Lunges

Burpees/Straight Arm Plank

Push Press/Mountain Climbers

KB High Pulls/Wall Sit

Superman/Hollow Rocks

Stretch/Mobility

Just What I Thought Of

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3 rounds:

200 meter row

10 spiderman lunges

10 pvc pass thrus

10 air squats

10 pvc figure 8’s

Metcon

Metcon (Weight)

12 minute EMOM:

3 squat cleans

rest 3 minutes:
*start light and increase weight

Metcon

Metcon (AMRAP – Reps)

25 minute AMRAP:

Grab a partner

10-20-30-40…keep going

shoulder press

DU or single jumps

pull ups

back squats
*split reps in half every round

*increase by 10 reps every round until the time cap

*triple the DU’s each round

Wowch

Hammonasset CrossFit – CrossFit

Warm-up

3 Sets

30 Seconds

Push-up to Down Dog

Hollow Hold

Air Squats

2 Sets

30 Seconds

Scap Pull-ups

Dumbbell Single Arm Strict Press (30 Seconds Each Side)

Dumbbell Goblet Squats

Performed with 1 Light Dumbbell

1 Set

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Movement Prep

10 Scap Pull-ups

10 Second Hollow Hold on Bar

1-3 Strict Pull-ups

With Lighter Dumbbells:

5 Strict Presses (Facing the Wall)

5 Strict Presses (Facing Away From the Wall

5 Strict Press (Away From Wall)

With Workout Weight:

5 Strict Presses

5 Empty Bar Back Squats with Bracing

Build Up to All Workout Weights

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20:

10 Strict Pull-ups

20 Strict Dumbbell Presses (35s/25s)

30 Back Squats*

Round 1: 155/105

Round 2: 185/135

Round 3: 205/145

Round 4: 225/155

Round 5: 245/165 (Max Reps)

Right?

Hammonasset CrossFit – CrossFit

Warm-up

60 Seconds

Easy Row

Wall Sit

Active Spiderman

45 Seconds

Moderate Row

Glute Bridge Walkout

Box Step-ups (Facing Box)

30 Seconds

Faster Row

Single Leg Glute Bridges (30 Seconds Each)

Lateral Box Step Overs

Warmup Performed to Low Box

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

Movement Prep

1 Minute PVC Hinge Drill (Slow & Controlled)

With Lighter Weight:

30 Seconds Kettlebell Deadlifts

20 Seconds Russian Kettlebell Swings

10 Kettlebell Swings

With Workout Weight:

5 Kettlebell Swings

5 Lower Box Jumps

5 Workout Height Box Jumps

30 Seconds Slow Deadlifts (Empty Bar)

10 Deadlifts (Lighter Weight)

5 Deadlifts (Workout Weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/21 Calorie Row

30 Kettlebell Swings (53/35)

30 Box Jumps (24″/20″)

30 Deadlifts (135/95)

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.

Shocker

Hammonasset CrossFit – 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/100 singles

50 wall balls

50 calorie row

50 sit ups

40 DU/80 singles

40 wall balls

40 calorie row

40 sit ups

30 DU/60 singles

30 wall balls

30 calorie row

30 sit ups

20 DU/40 singles

20 wall balls

20 calorie row

20 sit ups

10 DU/20 singles

10 wall balls

10 calorie row

10 sit ups

Stretch/Mobility

Broken Ribs

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

5 banded pass thrus

5 banded figure 8’s each side

10 reverse lunges

10 air squats

5 push up down dog

5 spiderman lunges each leg

Metcon

Metcon (No Measure)

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