Stay Strong Sunday

Hammonasset CrossFit – CrossFit

Warm-up

ALL VERSIONS

4 Rounds:

20 Seconds Sit-ups

10 Second Hollow Hold (https://youtu.be/EJvFiNvuuXw)

2 Rounds:

30 Seconds Russian Baby Makers (http://youtu.be/HWHZp47EzgE)

30 Seconds Wall Sit

4 Rounds (Alternate Sides Each Round):

40 Seconds Pigeon Pose (https://www.youtube.com/watch?v=sFvViEiegKw)

20 Seconds Side Plank (https://youtu.be/ZOK6XWqQeyI)

Metcon

ALL VERSIONS

Metcon (No Measure)

800m Run

5 Sets:

1 Minute Hollow Hold

1 Minute Wall Sit

1 Minute Side Plank (30 Seconds Each)

1 Minute Rest

800m Run

Zoom It Up

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Slow Air Squats

5 Push-ups

10 Good Mornings

10 Strict Mountain Climbers

Metcon

ZOOM

Metcon (No Measure)

EMOM 30

1. 12-15 Goblet Squats

2. 10-12 Shoulder to Overhead

3. 10-12 Weighted Lunges

4. 12-16 Russian Twists

5. 12-15 Burpees

Warm-up

HOME GYM

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Warmup Set 1

*With Lighter Weights:*

5 Power Clean and Jerks

200 Meter Run

50 Meter Med Ball Run

Warmup Set 2

*With Workout Weights:*

3 Power Clean and Jerks

200 Meter Run

50 Meter Med Ball Run

Metcon

HOME GYM

Metcon (Time)

On the 5:00 x 6 Rounds:

8 Power Clean and Jerks (155/105)

400 Meter Run

100 Meter Med Ball Run (20/14)
Score is SLOWEST of the 6 Rounds.

Warm-up

AT HOME WITH EQUIPMENT

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Warmup Set 1

*With Lighter Weights:*

6 Alternating Single Dumbbell Power Clean and Jerks

200 Meter Run

50 Meter Med Ball Run

Warmup Set 2

*With Workout Weights:*

4 Alternating Single Dumbbell Power Clean and Jerks

200 Meter Run

50 Meter Med Ball Run

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

On the 5:00 x 6 Rounds:

10 Alternating Single Dumbbell Power Clean and Jerk

400 Meter Run

100 Meter Single Dumbbell Farmers Carry*
*Switch arms as needed.

Score is the SLOWEST of the 6 Rounds.

Warm-up

AT HOME WITHOUT EQUIPMENT

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Warmup Set

4 Odd Object Clean and Jerks

200 Meter Run

50 Meter Odd Object Single Arm Farmers Carry

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

On the 5:00 x 6 Rounds:

10 Odd Object Power Clean and Jerks (https://youtu.be/kO-fnjkoCus)

400 Meter Run

100 Meter Odd Object Single Arm Farmers Carry (https://youtu.be/VLxOmMAIT4o)
Score is the SLOWEST of the 6 Rounds.

Totality

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

5 Air Squats

5 Push-ups

5 Good Mornings

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

5 Burpees

10 Split Squats

AMRAP 6

5 Burpees

10 Single Legged Squats

AMRAP 6

5 Burpees

10 Goblet Squats

Warm-up

HOME GYM

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Barbell Warm-up

Metcon

HOME GYM

Metcon (Time)

For Time:

30 Sumo Deadlift High Pulls

30 Front Squats

30 Hang Squat Cleans

30 Power Snatches

30 Overhead Squats

* On the Minute: 5 Burpees

* Barbell: 95/65

Warm-up

AT HOME WITH EQUIPMENT

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Single Dumbbell Warmup

*Performed With Light Dumbbell:*

10 Goblet Squats

10 Romanian Deadlifts (Each Side) (https://youtu.be/sSIw7kxBs8w)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

30 Single Dumbbell Deadlifts

30 Single Dumbbell Russian Swings

30 Single Dumbbell Goblet Squats

30 Single Dumbbell Hang Squat Cleans

30 Single Dumbbell Power Snatches

30 Single Dumbbell Overhead Squats

*On the Minute: 5 Burpees
* Alternate every 5 reps for: Deadlifts, Russian Swings and Overhead Squats

* Alternate every 1 rep for Hang Squat Cleans and Power Snatches

Warm-up

AT HOME WITHOUT EQUIPMENT

2 Sets

30 Seconds Single Leg Glute Bridge (Each Side)

30 Seconds Front Plank

30 Seconds Glute Bridge

30 Seconds Air Squats

30 Seconds Glute Bridge Walkouts

30 Seconds Inchworm to Push-up

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

30 Odd Object Deadlifts (https://youtu.be/F_nFVDANaAE)

30 Odd Object Russian Swings (https://youtu.be/4cbkKurkoas)

30 Odd Object Goblet Squats (https://youtu.be/42UBogWGQGo)

30 Odd Object Hang Squat Cleans (https://youtu.be/ug5nn7rsXPg)

30 Odd Object Power Snatches (https://youtu.be/kRsckQhX0is)

30 Odd Object Overhead Squats (https://youtu.be/oExqayK1cgw)

*On the Minute: 5 Burpees

Of Course

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Modified Burpees

5 Sit-ups

10 Bird Dogs

Metcon

ZOOM

Metcon (No Measure)

Tabata High Knees

Tabata Push-ups

Tabata Single Arm Bent Over Rows

Tabata Plank Jacks

Tabata Floor Press

Warm-up

HOME GYM

60 Seconds Seconds Shuttle Runs (Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)

45 Seconds Straight Leg Sit-ups (https://youtu.be/l1cjHXMWScE)

30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Metcon

HOME GYM

Metcon (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Toes to Bar

Warm-up

AT HOME WITH OR WITHOUT EQUIPMENT

60 Seconds Seconds Shuttle Runs (Easy)

45 Seconds Seconds Active Samson

30 Seconds Hollow Hold

60 Seconds Shuttle Runs (Moderate)

45 Seconds Straight Leg Sit-ups (https://youtu.be/l1cjHXMWScE)

30 Seconds Arch Hold

60 Seconds Shuttle Runs (Faster)

45 Seconds Reverse Lunges

30 Seconds Push-up to Down Dog

Metcon

AT HOME WITH OR WITHOUT EQUIPMENT

Metcon (Time)

5 Rounds For Time:

30 Reverse Lunges

20 Shuttle Runs

10 Reverse Burpees(https://youtu.be/WCEuVr-n_OY)

Happy Hump Day!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Push-ups

10 Lunges

5 Burpees

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

10 Air Squats

5 Push-ups

10 Sit-ups

AMRAP 6

10 Reverse Lunges

5 Burpees

10 V-ups/Tuck-ups

AMRAP 6

10 Mountain Climbers

5 Strict Press (each arm if single arm)

10 Bicycle Crunches

Warm-up

HOME GYM

30 Seconds Single Unders

30 Seconds Lateral Squats (https://www.youtube.com/watch?v=RTlsrgLBxUU)

30 Seconds Active Spiderman

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Single Unders

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Single Unders

30 Seconds Goblet Squats

30 Seconds Slow Burpees

Metcon

HOME GYM

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders*

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats (50s/35s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters (50s/35s)

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (50s/35s) (https://youtu.be/U70TUMFXQQU)
*150 Singles

Warm-up

AT HOME WITH EQUIPMENT

30 Seconds Single Unders

30 Seconds Lateral Squats (https://www.youtube.com/watch?v=RTlsrgLBxUU)

30 Seconds Active Spiderman

30 Seconds Single Unders

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Single Unders

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Single Unders

30 Seconds Goblet Squats

30 Seconds Slow Burpees

Metcon

AT HOME WITH EQUIPMENT

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders*

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Dumbbell Thrusters

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Double Unders

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Dumbbell Clusters (https://youtu.be/U70TUMFXQQU)
*150 Singles

Warm-up

30 Seconds Line Hops (https://youtu.be/AG3QNJriozI) OR Double Taps (https://youtu.be/rvb3aw-019Q)

30 Seconds Lateral Squats (https://www.youtube.com/watch?v=RTlsrgLBxUU)

30 Seconds Active Spiderman

30 Seconds Line Hops OR Double Taps

30 Seconds Slow Air Squats

30 Seconds Mountain Climbers

30 Seconds Line Hops OR Double Taps

30 Seconds Air Squats

30 Seconds Frog Hops

30 Seconds Line Hops OR Double Taps

30 Seconds Goblet Squats

30 Seconds Slow Burpees

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Line Hops

OR

100 Double Taps

Into Max Rounds:

6 Lateral Dumbbell Burpees

12 Odd Object Goblet Squats

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Line Hops

OR

100 Double Taps

Into Max Rounds:

6 Lateral Dumbbell Burpees

9 Odd Object Thrusters

Rest 5 Minutes

AMRAP 5:

Buy-In: 100 Line Hops

OR

100 Double Taps

Into Max Rounds:

6 Lateral Dumbbell Burpees

6 Odd Object Squat Clean Thrusters (https://youtu.be/2GMcPvKSbmM)

Back to It

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Modified Burpees

10 Slow Bicycle Crunches

5 Good Mornings

10 Slow Reverse Lunges

Metcon

ZOOM

Metcon (No Measure)

Tabata Deadlifts

Tabata Burpees

Tabata Sit-ups

Tabata Plank

Tabata Jumping Jacks

Warm-up

HOME GYM

Warmup Set

*With Lighter Weight:*

20 Seconds Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

Metcon

HOME GYM

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Deadlifts (135/95)

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
* Your score is the lowest number of reps, at each movement, added together. For instance, if your lowest number of Deadlifts was 10 and your lowest number of sit-ups was 12, then your score is 22.

Warm-up

AT HOME WITH EQUIPMENT

Practice Round

20 Seconds Double Dumbbell Deadlifts (https://youtu.be/42c4M-qS1-0)

10 Seconds Rest

20 Seconds Sit-ups

10 Seconds Rest

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Double Dumbbell Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
* Your score is the lowest number of reps, at each movement, added together. For instance, if your lowest number of Dumbbell Deadlifts was 10 and your lowest number of sit-ups was 12, then your score is 22.

Warm-up

AT HOME WITHOUT EQUIPMENT

Practice Round

20 Seconds Odd Object Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Reps)

16 Rounds:

20 Seconds Odd Object Deadlifts

10 Seconds Rest

20 Seconds AbMat Sit-ups

10 Seconds Rest
* Your score is the lowest number of reps, at each movement, added together. For instance, if your lowest number of Odd Object Deadlifts was 10 and your lowest number of sit-ups was 12, then your score is 22.

Let Us Always Remember

Hammonasset CrossFit – CrossFit

Warm-up

ALL VERSIONS

2 Rounds:

100 Meter Run

3 Pull-ups

6 Push-ups

9 Air Squats

Metcon

ALL VERSIONS

Multiple different scaling and equipment options are offered below!

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
– Ring Rows

– 300 Sit-ups

– 100 Inverted Rows (https://youtu.be/wdadrFLlC2s)

– Dumbbell Plank Rows (100 Each Side)(https://youtu.be/kNwcFuu9zXA)

– Double Dumbbell Bent Over Row (100 Total)(https://youtu.be/SdKsMzdkYZw)

– Single Arm Bent Over Rows (100 Each Side)(https://youtu.be/izacInNZMWs)

– Odd Object Bent Over Rows (https://youtu.be/5bTX5qKWtEA)

Warm-up

Metcon

Supple Sunday

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM AND AT HOLME WITH EQUIPMENT

8 Minutes For Quality

*With Light Dumbbell:*

100 Meter Single Arm Farmers Carry (50 Each Side)

30 Seconds Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

30 Seconds Down Dog (https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Up Dog (https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Metcon

HOME GYM AND AT HOME WITH EQUIPMENT

Metcon (No Measure)

5 Rounds:

30 Second Side Plank (Each Side)

200 Meter Farmers Carry (50s/35s)

1 Minute Max Leg Lift Overs (https://youtu.be/9Vmzpb6NVOw)

Warm-up

AT HOME WITHOUT EQUIPMENT

100 Meter Run

30 Seconds Flutter Kicks (https://youtu.be/1rbuQjF7RQA)

30 Seconds Down Dog (https://www.youtube.com/watch?v=pASLkvDHyxE)

30 Seconds Up Dog (https://www.youtube.com/watch?v=OSgWJvZ6UaE)

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (No Measure)

5 Rounds:

30 Second Side Plank (Each Side)

400 Meter Run

1 Minute Max Leg Lift Overs

Comedy Central

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Air Squats

5 Modified Burpees

5 Good Mornings

5 Push-ups

Metcon

ZOOM

Metcon (No Measure)

AMRAP 30

1. 10-12 Ground to Overhead

2. 15-20 Air Squats

3. 12-15 V-ups/Tuck ups

4. 14-20 Skater Lunges

5. 12-15 Burpees

Warm-up

HOME GYM

30 Seconds Each

Single Unders

Active Spiderman

Single Unders

Active Samson

Single Unders

Mountain Climbers

Single Unders

Reverse Lunges

Single Unders

Frog Hops

Single Unders

Slow Burpees

Metcon

HOME GYM

Metcon (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges (50/35)

30 Single Dumbbell Alternating Power Snatches (50/35)

20 Burpees

On the Minute: 20 Double Unders

Warm-up

AT HOME WITH EQUIPMENT

30 Seconds Each

Single Unders

Active Spiderman

Single Unders

Active Samson

Single Unders

Mountain Climbers

Single Unders

Reverse Lunges

Single Unders

Frog Hops

Single Unders

Slow Burpees

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

3 Rounds:

40 Single Dumbbell Step-Back Lunges

30 Single Dumbbell Alternating Power Snatches

20 Burpees

On the Minute: 20 Double Unders

Warm-up

AT HOME WITHOUT EQUIPMENT

30 Seconds Each

Line Hops

Active Spiderman

Line Hops

Active Samson

Line Hops

Mountain Climbers

Line Hops

Reverse Lunges

Line Hops

Frog Hops

Line Hops

Slow Burpees

Metcon

Metcon (Time)

3 Rounds:

40 Reverse Lunges OR Jumping Lunges

30 Odd Object Ground to Overhead

20 Burpees

*On the Minute: 20 Line Hops (https://youtu.be/AG3QNJriozI)

OR

* 20 Double Taps (https://youtu.be/rvb3aw-019Q)

Happy Friday!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOM

AMRAP 5

5 Good Mornings

5 Modified Burpees

5 Sit-ups

5 Air Squats

Metcon

ZOOM

Metcon (No Measure)

AMRAP 6

20 High Knees

10 Shoulder to Overhead

AMRAP 6

7 Burpees

10 Counter Balance Squats

AMRAP 6

10 Plyo Lunges

10 Romanian Deadlifts

Warm-up

HOME GYM

7 Minutes For Quality

*Performed with Empty Barbell*

100 Meter Run

10 Barbell Bent Over Rows (https://youtu.be/64DqGCc5ggQ)

10 Barbell Strict Press

10 Barbell Romanian Deadlifts

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Push Presses (95/65)

15 Deadlifts (95/65)

Warm-up

AT HOME WITH EQUIPMENT

7 Minutes For Quality

*Performed with Light Dumbbell*

100 Meter Run

10 Single Dumbbell Rows (Each Side) (https://youtu.be/izacInNZMWs)

10 Single Dumbbell Strict Press (Each Side)

10 Single Dumbbell Deadlifts (Each Side)

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

5 Strict Pull-ups

10 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

Warm-up

AT HOME WITHOUT EQUIPMENT

7 Minutes For Quality

100 Meter Run

5 Odd Object Rows

5 Odd Object Strict Press

5 Odd Object Deadlifts

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

200 Meter Run

10 Odd Object Rows (https://youtu.be/5bTX5qKWtEA)

10 Odd Object Push Presses

15 Odd Object Deadlifts