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.

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