Yellow Flowers

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds

Easy Row

Active Samson

Knuckle Drags

Moderate Row

Active Spiderman

Bodyweight Good Mornings

Faster Row

Push-up to Down Dog

Russian Baby Makers https://youtu.be/bhsZ7SURH34

Barbell Warmup

Mobility

Barbell Assisted Straddle Stretch: 90 Seconds

Wrist Stretch: 30 Seconds

Weightlifting

Spend 15 minutes building to a Heavy Set of 5 Deadlifts.

Deadlift (Heavy Set of 5)

Metcon

HOME GYM

Metcon (Time)

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

Mobility

Pigeon Pose- 1 minute each side

Warm-up

AT HOME WITH EQUIPMENT

For Quality

60 Second Row

6 Inchworms

6 DB Strict Press

6 Broad Jumps

40 Second Row

4 Inchworms

4 DB Strict Press

4 Broad Jumps

20 Second Row

2 Inchworms

2 DB Strict Press

2 Broad Jumps

*Performed with light DB

Mobility

Pigeon Pose- 1 minute each side

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

Warm-up

AT HOME WITHOUT EQUIPMENT

For Quality

60 Second Tuck Jumps

6 Inchworms

6 Push-ups

6 Broad Jumps

40 Second Tuck Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

20 Second Tuck Jumps

2 Inchworms

2 Push-Ups

2 Broad Jumps

Mobility

Pigeon Pose- 1 minute each side

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

5 Rounds For Time:

400m Run

30 “Odd-Object” Thrusters

30 Lateral Hops over “Odd-Object”

Monday, Monday

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds Each

Easy Single Unders

Down Dog

Quick Single Unders

Active Samson

High Single Unders

Push-up to Down Dog

Double Under Practice

Inchworms

20 Seconds Each

Performed with Light Medicine Ball:

Deadlifts

Foot Taps to Ball

Ground to Overhead

Squats to Balls

Slams

Squats with Medicine Ball

Russian Twists

Sit-ups

Mobility

Kettlebell Ankle Stretch: 30 Seconds Each Side

Child’s Pose on Ball: 30 Seconds

Squat Hold: 30 Seconds

Metcon

HOME GYM

Metcon (Time)

For time:

50-40-30-20-10:

Double Unders

AbMat Sit-ups

Directly Into…

5-10-15-20-25:

Kettlebell Swings (53/35)

Wallballs (20/14)

Warm-up

AT HOME WITH EQUIPMENT

5 Rounds:

5 Russian Baby Makers http://youtu.be/HWHZp47EzgE

10 Calorie Row

15 Scapular Push-ups

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

5 Rounds:

5 Russian Baby Makers http://youtu.be/HWHZp47EzgE

30 Seconds High Knees

15 Scapular Push-ups

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops over “Odd-Object”

20 Burpees

20 Lateral Hops over “Odd-Object”

Not Sunny Day, But Sunday

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

500m Row

2x:

10 Reverse Lunges

10 Scap Pull-ups

10 Knee Raises

Metcon

HOME GYM

Metcon (Time)

For Time:

10-20-30-40-50 Calorie Row

After Each Set:

10 Toes to Bar

100′ Walking Lunge

Mobility

Couch Stretch: 2 Minutes Each Side

Pike Stretch: 2 Minutes http://youtu.be/WSkPQ1lXfNk

Child’s Pose: 1 Minute

Handstand Hold Stretch: Accumulate 1 Minute http://youtu.be/NZCp8XuqIFA

Pigeon Pose: 2 Minutes Each Side

Metcon

AT HOME

Workout can be done with a DB, KB, Weighted Backpack or other “Odd Object”

Metcon (No Measure)

4 Rounds (20 Minutes Total):

:40 Seconds Weighted Hollow Hold

:20 Seconds Rest

:40 Seconds Romanian Deadlifts

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (L)

:20 Seconds Rest

:40 Seconds Single Arm Overhead Squat Hold (R)

1:20 Rest Between Rounds

* Completed With a Dumbbell or Pack

Solo Saturday

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds Each

PVC Straight Leg Swings (15 Seconds Each Side)

PVC Figure 8s (15 Seconds Each Direction)

PVC Cuban Presses https://youtu.be/XIVJfV-LaTo

PVC Lat Stretch

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press https://youtu.be/GV7JzekbySs

Barbell Warmup

Metcon

HOME GYM

Metcon (Time)

3 Rounds For Time: (30 Minute Time Cap):

25 Power Snatches (75/55)

10 Power Clean and Jerks*

1,000 Meter Row

*Round 1: 135/95

*Round 2: 155/105

*Round 3: 185/135

Warm-up

AT HOME WITH EQUIPMENT

3 Sets

1 Minute Jog In Place

10 DB Swings (eye level)

15 AbMat Sit-ups

20 Air Squats

Metcon

AT HOME WITH EQUIPMENT AND NO RAIN

Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds:

10 Alternating Single DB Power Clean and Jerk

400m Run

100m Single DB Farmer Carry

Metcon

AT HOME WITH EQUIPMENT AND RAIN

Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

10 Alternating Single DB Power Clean and Jerk

15 Goblet Reverse Lunges

15 Tuck Jumps

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Sets

1 Minute Jog In Place

10 Lunges

15 Sit-ups

20 Air Squats

Metcon

AT HOME WITHOUT EQUIPMENT AND NO RAIN

Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds:

Wearing Back Pack:

15 Push-ups

15m Walking Lunge

400m Run

Metcon

AT HOME WITHOUT EQUIPMENT AND RAIN

Metcon (7 Rounds for time)

On the 3:00 x 7 Rounds:

15 Pushups

15m Walking Lunge (or 15 Reverse Lunges)

15 Tuck Jumps

Decked Out

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

Resistance Band Warmup

30 Seconds

Pass Throughs

Pull Aparts

High Pulls

Good Mornings

Lateral Walks

Front Squats

Overhead Squats

https://youtu.be/3DJAn1d91to

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Squat Hold: 1 Minute

Weightlifting

Overhead Squat (Build to a Heavy Single)

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Bar Muscle-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
Bar Muscle Up Subs:

Banded Bar Muscle Ups

Jumping Bar Muscle Ups

Chest to Bar Pull-ups

Warm-up

AT HOME WITH EQUIPMENT

3 Rounds:

30 Seconds Samson Stretch http://youtu.be/V3-tEdWuTbc

15 Glute Bridges

30 Seconds Cossack Squats http://youtu.be/Bvodm1BivOo

15 Air Squats

Mobility

Pigeon Pose- 1 minute each side

Child’s Pose- 1 minute

Metcon

AT HOME WITH EQUIPMENT

Metcon (No Measure)

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches
Draw a card. Complete the number of the corresponding movement to the suit drawn. Face cards are 10 and Aces are 1.

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Rounds:

30 Seconds Samson Stretch http://youtu.be/V3-tEdWuTbc

15 Glute Bridges

30 Seconds Cossack Squats http://youtu.be/Bvodm1BivOo

15 Air Squats

Mobility

Pigeon Pose- 1 minute each side

Child’s Pose- 1 minute

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (No Measure)

“Deck of Cards”

Spades – Odd-Object Zercher Squats

https://youtu.be/42UBogWGQGo

Clubs – Odd-Object to Shoulder

https://youtu.be/XFG7MQU1uS0

Hearts – Sit-Ups

Diamonds – Burpees
Draw a card. Complete the number of the corresponding movement to the suit drawn. Face cards are 10 and Aces are 1.

It’s About to Go Down

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

20 mountain climbers

high knees (down)

side squats (back)

butt kickers (down)

side squats (back, other direction)

Metcon

Metcon (Time)

40 push press

40 burpees

40 ab mat sit ups

800 meter run/1,000 meter row

rest 3 minutes

40 front squats

40 burpees

40 ab mat sit ups

800 meter run/1,000 meter row

rest 3 minutes

40 deadlifts

40 burpees

40 ab mat sit ups

800 meter run/1,000 meter row
5 burpees every time you stop or break the barbell movement

GDFR

Hammonasset CrossFit – CrossFit

Warm-up

FOR HOME GYM METCON

3 Rounds

30 Seconds Each:

Row

Shuttle Runs

Plank

Increase Pace Each Round

Planks:

Round 1: Front Plank

Round 2: Right Side Plank

Round 3: Left Side Plank

Mobility

Couch Stretch- 1 minute each leg

Metcon

Home Gym

Metcon (AMRAP – Reps)

3 Rounds For Total Reps:

3 Minute Calorie Row

2 Minute 10m Shuttle Runs*

1 Minute AbMat Sit-ups

Rest 2 Minutes Between Rounds
*Count each touch as a rep.

Warm-up

AT HOME WITH EQUIPMENT

2-3 Sets

5 Inchworms

30 Second Hollow Hold

10 Scap Pull-Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITH EQUIPMEMT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-Ups

10 Push-ups

15 Air Squats

30 Double-Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

2-3 Sets

5 Inchworms

5 Lighter Odd Object Rows

10 Slow Air Squats

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Odd-Object Rows https://youtu.be/5bTX5qKWtEA

15 Pushups

15 Air Squat Hops (over odd-object)*
Full depth and range of motion Air Squat and lateral hop over object.

Wednesday Smiles!

Hammonasset CrossFit – CrossFit

Warm-up

FOR HOME GYM METCON

30 Seconds Each

To Low Box:

Alternating Box Facing Step-ups

Down Dog

Lateral Box Step-ups (30 Seconds Each Leg)

To Higher Box:

Alternating Box Facing Step-ups

Ankle Rocks on Box

Lateral Box Step-ups (30 Seconds Each Leg)

30 Seconds

Active Spidermans

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Slow Burpees

Barbell Warmup

Mobility

FOR HOME GYM METCON

Child’s Pose on Kettlebell: 30 Seconds

Kettlebell Ankle Stretch: 30 Seconds Each Side

Metcon

Home Gym

Dirty 30 (Time)

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/85)

30 Toes to Bar

30 Push Press (115/85)

30 Deadlifts (115/85)

30 Wallballs (20/14)

30 Burpees

30 Double Unders

Warm-up

FOR AT HOME METCONS

2-3 Sets

15 Knuckle Drags https://youtu.be/fCbgYvE8NYs

15 Glute Bridges http://youtu.be/M7PynZBxSR0

15 Air Squats

Mobility

FOR AT HOME METCON

Child’s Pose- 1 minute

Pigeon Pose- 1 minute each leg

Metcon

With equipment

Metcon (Time)

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

Metcon

No equipment

Metcon (Time)

3 Rounds For Time:

200m Run

20 Odd-Object to Overhead https://youtu.be/kRsckQhX0is

200m Run

20 Odd-Object Step-Ups https://youtu.be/5sInLjAAPh4

200m Run

20 Odd-Object Thrusters

https://youtu.be/qsHkVCkeab0

Here’s a Little Sun!

Hammonasset CrossFit – CrossFit

Warm-up

EMOM 12:

Minute 1: 30 Seconds Jump Rope/Jumps in Place

Minute 2: 10 Air Squats

Minute 3: 20 Reverse Lunges

Minute 4: :30 Active Divebombers https://www.youtube.com/watch?v=SrM4_RvFQf8

Metcon

Home Gym.

Rest 5 minutes between each AMRAP.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 45/30 Calorie Row

Into Max Rounds

9 Power Cleans (95/65)

21 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 30/20 Calorie Row

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 15/10 Calorie Row

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

Metcon

At home with equipment.

Metcon (Time)

5 Rounds For Time:

80 Double Unders

40 Sit-ups

20 Push-ups

10 Reverse Burpees

https://youtu.be/WCEuVr-n_OY

Metcon

At home without equipment.

Metcon (Time)

5 Rounds For Time:

60 “Dot Hops” https://youtu.be/mvTkmqg3oWQ

40 Sit-ups

20 Push-ups

10 Reverse Burpees

https://youtu.be/WCEuVr-n_OY

Wait, What?!

Hammonasset CrossFit – CrossFit

Warm-up

For Quality:

2 Inchworms (no push-up)

2 Push-ups

2 Broad Jumps

4 Inchworms

4 Push-ups

4 Broad Jumps

6 Inchworms

6 Push-ups

6 Broad Jumps

Weightlifting

Home Gym

Back Squat ( Build to a Heavy Set of 5)

Metcon

Home Gym

Metcon (Time)

3 Rounds For Time:

50 Air Squats

35 Push-ups

25/18 Calorie Row

Metcon

With Equipment

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

2 Strict Pull-Ups

2 Single Arm Dumbbell Squat Cleans

2 Dumbbell Facing Burpees

4 Strict Pull-Ups

4 Single Arm Dumbbell Squat Cleans

4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements

*Athlete’s choice on when to alternate hands on the single arm cleans.
If no pull-up bar, sub Pull-ups for Renegade Rows. If only 1 Dumbbell, sub for Single Arm Bent Over Row.

Metcon

Without Equipment

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 15:00:

2 Odd-Object to Shoulder Video: https://youtu.be/XFG7MQU1uS0

2 Odd-Object Goblet Squats

2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder

4 Odd-Object Goblet Squats

4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement