You’re Going the Wrong Way!

Hammonasset CrossFit – CrossFit

Warm-up

200m Row

10 Light DB Strict Press

10 Light DB Deadlifts

300m Row

10 Heavier DB Push Press

10 Heavy DB Deadlifts

400m Row

10 Workout Weight DB Push Jerks

10 Workout Weight DB Deadlifts

Movement Prep

Review All Movements.

Metcon (Time)

10-20-30:

Single Arm Alternating Dumbbell Power Snatches (50/35)

Single Arm Dumbbell Hang Clean and Jerks (50/35)

Row Calories

Individual Teams

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

100 meter run/row

10 spiderman lunges

10 dynamic 90’s

10 squat therapy

10 wall slides

10 pvc pass thrus

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP:

30 deadlifts

20 power cleans

10 hang power snatches

100 meter farmer carry between rounds
*if you are going to do this with a partner, double the reps and the farmer carry

Buddy Barbara

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds

20 Seconds of Work

Air Squats

Push-up Plank (On Hands)

AbMat Sit-ups

Air Squats

Hollow Hold

Arch Hold

Air Squats

Right Side Plank

Left Side Plank

10 Seconds Rest Between Movements

Mobility

Tabletop Stretch: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Movement Prep

5 Pausing Air Squats (2 Seconds at Top & Bottom)

5 Air Squats

Establish Top & Bottom Positions

10 Slow AbMat Sit-ups

20 Second Top Hold

15 Second Middle Hold

10 Second Bottom Hold

5 Push-ups

10 Scap Pull-ups

15 Seconds Hollow Hold on Bar

15 Second Arch Hold on Bar

15 Second Tight Kip Swings

1-3 Strict Pull-ups

3 Kipping Pull-ups

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

Macho to the Max

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Samson

Plate Hops

Air Squats

Plate Lateral Squats

Active Spiderman

Plate Counterbalance Squats

Glute Bridges

Plate Ground to Overhead

Inchworm to Push-up

Plate Hand Walk Overs

Push-up to Down Dog

Plate Overhead Reverse Lunges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 45 Seconds

Pigeon Pose with Wrist Stretch: 45 Seconds Each Side

Movement Prep

Establish Hook Grip and Strong Upper Back

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

5 Pausing Front Squats (3 Seconds in Bottom)

5 Front Squats

5 Push Press

5 Push Jerks

3 Power Cleans

3 Front Squats

3 Push Jerks

Weightlifting

Mini Macho Man (Build to a Heavy Complex)

1 Power Clean

1 Front Squat

1 Push Jerk

Metcon

Rest 3 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Max Rounds of “Macho Man” (135/95)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Max Rounds of “Macho Man”” (155/105)

Metcon (AMRAP – Rounds and Reps)

AMRAP 3:

Max Rounds of “Macho Man”(185/125)

AMRAPS!

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2x

100m Run/Row

5 Ring Rows

10 Air Squats

15 Sit Ups

20 Jump Rope Singles

5 Push-ups

10 Walking Lunges

15 Jumping Jacks

Metcon

Rest 5 minutes between AMRAPs

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Air Squats

20 Mountain Climbers

10 Burpees

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

10 Plate Hops

20 Jump Rope Singles

10 Sit -Ups

Game

Surprise Me

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

20 single jumps

10 walking lunges

10 air squats

200 meter row

10 Spiderman lunges

10 pass thrus

Metcon

Metcon (No Measure)

12 minute EMOM:

odd: 10 calorie row

even: 12 DB hang clean and press/jerk

rest 2 minutes

12 minute EMOM:

odd: 30 DU/90 single jumps

even: 12 bench press

rest 2 minutes

12 minute EMOM:

odd: 150 meter run or 10 burpees

even: 12 DB thrusters

All In

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

5 banded pass thrus

5 banded figure 8’s each side

10 reverse lunges

10 air squats

5 push up down dog

5 spiderman lunges each leg

Metcon

Metcon (No Measure)

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

Straight Up

Hammonasset CrossFit – CrossFit

Warm-up

Walking In 25′ Increments

Quad Stretch

Knee to Chest

Cradle Stretch

Straight Leg Kicks

Side Lunges

Walking Samson Stretch

Walking Spiderman

Inchworms

In 50′ Increments

Side Shuffle (Each Way)

Karaoke (Each Way)

Skip For Height

Skip For Distance

High Knees

Butt Kickers

Bear Crawl

Reverse Bear Crawl

Medball Warmup

30 Seconds Each

Romanian Deadlifts

Strict Press & Reach

Alternating Reverse Lunges

Front Squats

Mobility

Banded 3-Way Shoulder: 30 Seconds Each Direction

Movement Prep

20 Seconds Reverse Lunges in Place

25’ Walking Lunge

5 Medball Deadlifts

5 Deadlift + Straight Arm Jumps

10 Ball Slams

10-15 Second Dead Hang

5 Hanging Knees Up

3 Hanging Foot Locks (Arms Extended)

3 Jumping Foot Locks

1-2 Rope Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

100′ Walking Lunge

1 Rope Climb

15 Ball Slams (20/14)

1 Rope Climb

Polaroid

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

100 meter run/row

10 spiderman lunges

10 pass thrus

10 o/h squats

10 figure 8’s

10 air squats

Metcon

Metcon (Time)

6 Rounds

10 push press

15 calorie row or 200 meter run

10 kb swings

15 sit ups

10 pull ups

*rest 90 seconds between rounds

Moving on Up

Hammonasset CrossFit – CrossFit

Warm-up

40 Seconds

Easy Row

Single Dumbbell Kneeling Overhead Hold (20 Seconds Each Side)

Moderate Row

Single Dumbbell Kneeling Strict Press (20 Seconds Each Side)

Faster Row

Single Dumbbell Goblet Reverse Lunges (20 Seconds Each Side)

*Performed with a Single Light Dumbbell*

30 Seconds Each

Push-up to Down Dog

Alternating Box Step-ups

Mountain Climbers

Lateral Box Step-ups (30 Seconds Each Side)

Frog Hops

*Performed with Low Box*

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Box: 1 Minute

Wrist Stretches on Box: 30 Seconds Each Direction

Movement Prep

6 Frog Hops (Pausing With Heels on Ground)

3 Burpees

With Lighter Weight & Lower Box:

30 Seconds Alternating Step-ups

With Workout Weight & Workout Box:

20 Seconds Alternating Step-ups

15 Second Dip Hold (Glue the Heels)

3 Pauisng Push Presses (3 Seconds in Dip)

3 Push Presses

Metcon

Metcon (Time)

2 Rounds:

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20- set to a reasonable height for each athlete’s legs

Dumbbell: 50/35