Double Trouble

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Tabata 20/10

air squats

pvc pass thrus

lunges

figure 8’s

Metcon

Metcon (No Measure)

Double Partner Tabata

DB front squats

DU or single jumps

DB push press

shuttle sprints

DB plank row

pull ups/ring rows
partners will alternate movements every 20 seconds

each person will complete 16 total rounds (8 of each movement)

20/10/16

Tailspin

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Single Unders

Push-up to Down Dog

Slow Air Squats

Single Unders

Shoulder Taps

Arms Overhead Air Squats

Single Unders

Active Dive-bombers

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Front Squat Hold: 1 Minute

Movement Prep

Double Unders

20 Seconds Single Under Practice

20 Seconds Double Under Practice

Chest-to-Bar Pull-ups

10 Scap Pull-ups

10 Kips Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Thruster

5 Front Squats

5 Strict Press

5 Push Press

5 Thrusters

Weightlifting

Build to a heavy set of 3 Thrusters

Thruster

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

5 Burpees

Stay Cool!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Warm-Up

8-10 minute AMRAP:

100 meter row

10 air squats

10 pvc pass thrus

10 ring rows

10 push ups

10 sit ups

Metcon

Metcon (No Measure)

Grab a partner:

Metcon #1

12 minute max row: partners will switch every 300 meters

rest 2 minutes

Metcon #2

12 minute AMRAP: partners will switch every movement

5 box jumps

10 kb swings

15 DU or 30 singles

rest 2 minutes

Metcon #3

12 minute ladder: partners will complete all reps in the ladder

1-2-3-4-5-6-7-8-9-10…

burpee

sit ups

Broken Road

Hammonasset CrossFit – CrossFit

Warm-up

3 Minutes

Easy Row

3 Minutes

Easy Run

3 Rounds:

20 Seconds Active Dive-bombers

20 Seconds Active Samson

20 Seconds Kettlebell Romanian Deadlifts

Mobility

Kettlebell Ankle Stretch: 45 Seconds Each Side

(https://www.youtube.com/watch?v=V2ueS0OKUgo)

Child’s Pose on Kettlebell: 45 Seconds

(https://www.youtube.com/watch?v=WoSszPht-_Q)

Movement Prep

Sit-up Prep

5 “No Arm” Sit-ups

5 Sit-ups

KB Swing Prep

*With Lighter Weight: *

10 Russian Kettlebell Swings

5 Kettlebell Swings

*Build to Workout Weight *

5 Russian Kettlebell Swings

5 Kettlebell Swings

Metcon

Metcon (Time)

5 Rounds:

15 Kettlebell Swings (53/35)

15/12 Calorie Row

Directly Into…

5 Rounds:

20 AbMat Sit-ups

200 Meter Run
If unable to run, complete one of the following:

* 250 Meter Row

* 15/12 Calorie Bike

We Work

Hammonasset CrossFit – CrossFit

Warm-up

200 Meter Easy Run

30 Seconds

Straight Leg Inchworm to Push-up

Air Squats

Push-up to Down Dog

Air Squats

Front Plank to Push-up Planks

Air Squats

Modified Barbell Warmup

5 Romanian Deadlift

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each)

5 Front Squats

5 Strict Press and Reach

5 Push Press

Movement Prep

5 Pausing Deadlifts

5 Deadlifts

5 Pausing Front Squats

5 Front Squats

5 Pausing Push Jerks

5 Push Jerks

Metcon

Partners share the run and switch holding the med ball every 100 meters.

Weight increases after each set.

Flow looks like this:

400m shared run

50 reps of everything

400m shared run

40 reps of everything

400m shared run

30 reps of everything

400m shared run

20 reps of everything

Metcon (Time)

Teams of 2

4 Rounds For Time (30 Minute Time Cap):

400 Meter Partner Med-ball Run (20/14)

50-40-30-20:

Deadlifts

Front Squats

Jerks

Barbell Weights:

Males: 115-135 -155-175

Females: 85-95-105-115

Scarface

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

PVC Pass Throughs

5 Air Squats + 10 Mountain Climbers

45 Seconds

PVC Pass Throughs

Active Spidermans

30 Seconds

PVC Pass Throughs

Frog Hops (https://youtu.be/VoIEWe3UfCY)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Movement Prep

Burpee Prep:

5 Slow Bar Facing Burpees

Power Snatch Prep:

5 High Hang High Pulls

5 High Hang Muscle Snatches

5 High Hang Power Snatches

5 Power Snatches

Weightlifting

12 minutes to build to a heavy set of 5.

* Heavy set of 5 is unbroken, touch and go reps with no pause on the floor

* Make smaller weight jumps if necessary to maintain touch and go style

Power Snatch

Metcon

Scarface (Time)

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees

Uppercut

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

200 meter run/300 meter row

then:

2-3x:

5 inchworms with push up

10 wall slides

10 squat therapy

10 pvc or banded pass thrus

Metcon

Metcon (No Measure)

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

HS/MS-Handstands/Conditioning

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

400 meter row

2-3 rounds

5 push ups

5 broad jumps

50m farmers carry

5 sit ups

5 burpees

Skill Work

Review

– Handstand hold

– Wall walks

– Rope climbs

9min EMOM

Min 1: 1-2 rope climbs

Min 2: 2-3 wall walks or :20 sec handstand hold

Min 3: 30 seconds hollow hold

Metcon

Metcon (No Measure)

6 Rounds

Every 3 minutes complete:

400 meter row

12 AB mat sit ups

Rest with remaining time

Game

Coach’s Choice

You Know It My Friend

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

20 single jumps

5 inchworms

10 air squats

10 reverse lunges

5 broad jumps

10 pvc pass thrus

10 figure 8’s

100 meter run

Metcon

Metcon (No Measure)

Tabata:

power cleans

box jumps

push press

sit ups

front squats

double unders/single jumps

thrusters

plank

Skyscraper

Hammonasset CrossFit – CrossFit

Warm-up

EMOM 8

Minute 1: Easy Run (Shuttle Runs)

Minute 2: Stretch

Stretches

Round 1: Quad Stretch

Round 2: PVC Pass Throughs

Round 3: Child’s Pose

Round 4: Wrist Stretch (30 seconds each side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Bench Press (5-5-3-3-3-1+)

40%-45%-55%-70%-80%-90%

Metcon

Stagger where athletes start to accomodate for rope climbs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

2 Rope Climbs

6 Power Cleans (165/115)

12/9 Calorie Row

Rest 4 Minutes

AMRAP 4:

2 Rope Climbs

6 Power Cleans (135/95)

12/9 Calorie Row