Oops

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

Overhead Squat Biased Barbell Warmup

Mobility

Barbell Ankle Stretch: 1 Minute

Banded Lat Stretch: 40 Seconds Each Side

Metcon

HOME GYM

Metcon (Time)

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Warm-up

AT HOME WITH EQUIPMENT

2-3 ROUNDS:

30 Seconds Dumbbell Deadlift

30 Seconds Squat Therapy

20 Overhead Circles (10 Each Direction)http://youtu.be/aLOIxbfiyPQ

10 Inchworms

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

On the 0:00…

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

Metcon (Time)

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

Metcon (Time)

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters

Warm-up

AT HOME WITHOUT EQUIPMENT

2-3 ROUNDS:

30 Seconds Odd-object Deadlift

30 Seconds Squat Therapy

20 Overhead Circles (10 Each Direction) http://youtu.be/aLOIxbfiyPQ

10 Inchworms

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

On the 0:00…

5 Rounds of “Sindee”

50 Odd-Object Ground to Shoulder
1 round of “Sindee” is: 10 Push-ups 20 Air Squats

Metcon (Time)

On the 8:00…

4 Rounds of “Sindee”

40 Odd-Object Squats
1 round of “Sindee” is: 10 Push-ups and 20 Air Squats

Metcon (Time)

On the 16:00…

3 Rounds of “Sindee”

30 Odd-Object Thrusters
1 round of “Sindee” is: 10 Push-ups and 20 Air Squats

Smile

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

2 Minute Row

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 Each

Active Spiderman

Inchworms

Up Dog

Mountain Climbers

Frog Hops

Slow Burpees

Mobility

Ankle Rocks on Box: 40 Seconds Each Side https://youtu.be/M_ZsO4Aznf8

Pigeon Pose on Box: 40 Seconds Each Side

Metcon

HOME GYM

Metcon (Time)

For Time:

100 Double Unders

75/50 Calorie Row

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders

Warm-up

AT HOME WITH EQUIPMENT

8 Minutes Straight

1 Minute Row

1 Minute Glute Bridges

1 Minute Row

1 Minute Hollow Rocks

1 Minute Row

1 Minute Glute Bridge Walkouts

1 Minute Row

1 Minute Sit-Ups

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

100 Double Unders, 50 Sit-ups, 400 Meter Run

80 Double Unders, 40 Sit-ups, 400 Meter Run

60 Double Unders, 30 Sit-ups, 400 Meter Run

40 Double Unders, 20 Sit-ups, 400 Meter Run

20 Double Unders, 10 Sit-ups, 400 Meter Run

Warm-up

AT HOME WITHOUT EQUIPMENT

8 Minutes Straight

1 Minute Line-Hops

1 Minute Glute Bridges

1 Minute Line-hops

1 Minute Hollow Rocks

1 Minute Line-hops

1 Minute Glute Bridge Walkouts

1 Minute Line-hops

1 Minute Sit-Ups

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

100 Line Hops, 50 Sit-ups, 400 Meter Run

80 Line Hops, 40 Sit-ups, 400 Meter Run

60 Line Hops, 30 Sit-ups, 400 Meter Run

40 Line Hops, 20 Sit-ups, 400 Meter Run

20 Line Hops, 10 Sit-ups, 400 Meter Run

Let it Flow

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

Row Warmup

1 Minute Easy

1 Minute Easy-Moderate

1 Minute Moderate

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 SecondsEach Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side)

Air Squats

Barbell Warmup

Mobility

Warrior Squats: 1 Minute http://youtu.be/EfUJgmgTvlI

Child’s Pose: 40 Seconds

Front Rack Stretch: 40 Seconds

Metcon

HOME GYM

Metcon (Time)

On the 5:00 x 5 Rounds:

21/15 Calorie Row

12 Alternating Dumbbell Power Snatches (50/35)

9 Thrusters (135/95)
Score is the SLOWEST round.

Warm-up

AT HOME WITH EQUIPMENT

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run

10 PVC Pass Throughs*

5 Inchworm to Push-up

*Use broomstick, band, rake etc.

Mobility

Child’s Pose- 1 minute

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Reverse Lunges

Warm-up

AT HOME WITHOUT EQUIPMENT

8 Minutes For Quality:

30 Vertical Hops

10 PVC Pass Throughs*

5 Inchworm to Push-up

*Use broomstick, band, rake etc.

Mobility

Child’s Pose- 1 minute

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Reverse Lunges

Someday

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

2x:

10 Modified Burpees

10 Slow Air Squats

Metcon

HOME GYM

Metcon (Time)

5 Rounds:

500 Meter Row

12 Burpees

21 Wallballs (20/14)

Warm-up

3-5 Minute Jog

2x:

5 Push-ups

10 Sit-ups

5 Glute Bridges

Metcon

AT HOME WITH OR WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

3 Front Plank Push-ups/Walking Plank https://youtu.be/aItF08f4YEQ

3 Strict Pull-Ups

3 Turkish Sit-Ups https://youtu.be/_10chI1wBRQ

3 Weighted Glute Bridges

6s, 9s, 12s…

Mobility

You may choose to do the mobility pre or post WOD today.

Upper Body Mobility

Overhead Stretch on a Wall : 2 Minute Hold https://youtu.be/r5EAYPqCd_E

Shoulder to Floor: 1 Minute Each Side http://youtu.be/D0li2U56nO4

Puppy Pose: 2 Minute Hold http://youtu.be/GJmSVwsnQaI

Lower Body Mobility

Spiderman Hold: 3 Minutes Each Side https://youtu.be/bsOCVF96r10

Happy Baby: 2 Minute Hold https://youtu.be/UcEe1KLTTrs

Pike Stretch: 2-3 Minute Hold http://youtu.be/WSkPQ1lXfNk

Ankle Stretch: 1-2 Minutes Each Side https://www.youtube.com/watch?v=WQ-VJN7ctjo

Squat Hold: 3 Minutes https://youtu.be/OGX6HruOy0s

ZOOMEMOM!

Hammonasset CrossFit – CrossFit

Warm-up

ZOOMEMOM

3x:

4 v-ups/tuck ups

5 Burpees

6 Reverse Lunges

7 Air Squats

Metcon

ZOOMEMOM!

Metcon (No Measure)

EMOM 30:

1. 10 Burpees

2. 15 Sit-ups

3. 15 Air Squats

4. Plank Hold

5. 20 Lunges (forward, reverse, plyo)

Metcon

HOME GYM

Metcon (Time)

“Hurricane”

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

April Showers

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds

Ankle Rocks (30 Seconds Each Side) https://youtu.be/M_ZsO4Aznf8

Lateral Squat Hold (30 Seconds Each Side) https://youtu.be/WhBkRIhJUck

Squat Hold

Slow Air Squats

Lateral Squats https://youtu.be/yWp4S8VOF0Q

Squat Therapy

30 Seconds Each

Push-up Plank Hold (Top)

Active Spiderman

Alternating Shoulder Taps https://www.youtube.com/watch?v=8QbRiNrLAD8

Active Twisted Cross https://youtu.be/ot1uqBS2v-Q

Inchworm to Push-ups

Hollow Hold

Push-up Plank Hold (Bottom)

Push-up to Down Dog

Mobility

Banded 3-Way Shoulder: 30 Seconds Each Direction https://youtu.be/0JfPWFg3uQ0

Metcon

HOME GYM

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Warm-up

AT HOME WITH EQUIPMENT

3 Sets

1 Minute Row/Run

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

100 Alternating Dumbbell Clean and Jerks

*On the Minute: 5 Burpees Over Dumbbell

Warm-up

AT HOME WITHOUT EQUIPMENT

3 Sets

10 Good Mornings (Use broomstick or cross arms over chest)

10 Lateral Jumps over Odd-Object

10 Odd-Object Ground to Shoulder

10 Odd-Object Press

5 Push-ups

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

100 Odd-Object” Ground-to-Shoulder

*On the Minute- 5 Burpees over “Odd-Object”

Birdhouse

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds Each

Performed with a Single Light Kettlebell:

Farmers Carry (30 Seconds Each Side)

Front Rack Carry (30 Seconds Each Side)

Overhead Carry (30 Seconds Each Side)

Kettlebell Deadlifts

Kettlebell High Pulls

Russian Kettlebell Swings

Goblet Squats

Single Arm Strict Press (30 Seconds Each Side)

Full Kettlebell Swings

Barbell Warmup

Mobility

Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

https://www.youtube.com/watch?v=I3JmIgah28M

Weightlifting

Shoulder Press (Heavy Single)

Push Press (Heavy Single)

Metcon

HOME GYM

Metcon (Time)

For Time:

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)

Warm-up

AT HOME WITH EQUIPMENT

Set 1

20 Double Unders

10 Alt. Reverse Lunges*

5 Reverse Burpees

*Performed With Lighter Weight

Set 2

10 Double Unders

10 Alt. Reverse Lunges*

3 Reverse Burpees

*Performed With Workout Weight

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITH EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

https://youtu.be/WCEuVr-n_OY

Warm-up

AT HOME WITHOUT EQUIPMENT

Set 1

20 Line Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Set 2

10 Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

Mobility

Couch Stretch- 1 minute each leg

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops (lateral hops over a line or thin object)

30 “Odd-Object” Reverse Lunges https://youtu.be/Lc3gBYXT2lI

15 Reverse Burpees https://youtu.be/WCEuVr-n_OY

Weird Al

Hammonasset CrossFit – CrossFit

Warm-up

HOME GYM

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30 SecondsEach Side)

Glute Bridge Walkouts

Plank Hold Single Leg Extensions (30 Seconds Each Side) https://youtu.be/JixcvAWoqR0

Air Squats

40 Seconds Each

Hollow Hold

Arch Hold

30 Seconds Each

Hollow Hold on Pull-up Bar

Arch Hold on Pull-up Bar

20 Seconds Each

Scap Pull-ups

Strict Toes to Bar

Mobility

Pigeon Pose with Lat Reach- 1 minute each side

Metcon

HOME GYM

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

15 Toes to Bar

9 Front Squats (185/135)
Score is LOWEST Rounds and Reps total of the 3.

Warm-up

AT HOME WITH EQUIPMENT

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

AT HOME WITH EQUIPMENT

Metcon (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

Warm-up

AT HOME WITHOUT EQUIPMENT

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

AT HOME WITHOUT EQUIPMENT

Metcon (Time)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows

https://youtu.be/5bTX5qKWtEA

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”