Wednesday the 13th

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

Glute Bridges

Lateral Box Step-ups (30s Each Leg)

40 Seconds

Moderate Row

Single Leg Glute Bridges (20s Each Leg)

Box Facing Step-ups

30 Seconds

Faster Row

Glute Bridge Walkouts

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

6 Alternating Forward Lunges

6 Alternating Reverse Lunges

5 Med Ball Deadlifts

5 Med Ball Strict Press

5 Ball Slams

5 Pausing Back Squats (3 Seconds)

5 Back Squats

Weightlifting

Give athletes 15 minutes to build to a heavy 1+ back squat.

Back Squat (5-5-3-3-3-1+)

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

Metcon

Metcon (Time)

3 Rounds For Time:

30 Ball Slams (20/14)

20/14 Calorie Row

20 Alternating Single Dumbbell Lunges (50/35)

Work It

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

20 single jump ropes

10 banded side squats each way

10 banded bridges

10 pvc pass thrus

10 dynamic 90’s

100 meter row/run

Metcon

Metcon (No Measure)

every 2 minutes for 28 minutes: (7 rounds of each)

alternating between

15 wall balls

30 DU or 60 singles

and

15 calorie row

15 wall ball sit ups

Lots of Numbers

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

300m Row

(No Measure)

3X:

25 DU’s or 50 Singles Jump Rope

5 Burpee Broad Jumps

10 Light KB Swings

15 Air Squats

20 Walking Lunges

Metcon (Time)

21-18-15-12-9-6-3

KB Swings (53#/35#)

Box Jumps (24″/20″)

Dips (Rings/Box)

Rest 2 min

10,9,8,7,6,5,4,3,2,1

Goblet Squats (53#/35#)

Burpees

200m Run/250m Row after each round

Rest 2 min

2X:

50 DUs or 100 Singles

50 Sit-ups

HS/MS–20

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

500m Row

:30 sec on/:30 sec off Coach Led warm-up 2X:

Jumping Air Squats

Push-ups

Jump Rope

Sit-ups

Modified Burpees

Dynamic Movements

Banded Mobility:

20m Banded Lateral Walks

10 Banded Pass Throughs

Banded Leg Stretches

Metcon

Review all movements for WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Box Step Ups

20 Kettlebell Swings

20 Lunges

20 Knees-to-Elbows

20 Air Squats

20 DB Push Press

20 Back Extensions

20 Wall Balls

20 Burpees

20 Single Jumps

Finisher

Game- Coach’s Choice

I Love My Friends!

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x

300 meter run or row

10 push up toe touch

10 pvc pass thrus

10 figure 8’s (5 each arm)

10 spider lunges

Metcon

Metcon (No Measure)

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

Jack

Hammonasset CrossFit – CrossFit

Warm-up

750m Row

Jumping Jacks

Kettlebell Deadlifts

Single Arm Kettlebell Strict Press (30s Each Side)

Low Box Step-ups

Russian Kettlebell Swings

Barbell Strict Press & Reach

Low Box Jumps

American Kettlebell Swings

Barbell Push Press

*Performed With Light Kettlebell

Mobility

Child’s Pose w/Kettlebell: 1 minute

Pigeon Pose w/Lat Reach on Kettlebell: 1 minute each side

Movement Prep

10 Small Hops

10 Tall Hops

3 Box Jumps

With Workout Weight:

7 Russian Kettlebell Swings

7 Kettlebell Swings

15 Second Dip Position Hold

5 Push Press

Build to Workout Weight

Metcon

Women’s Rx:

85#

35#

20″

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

21 Guns

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row

10 side squats to the right

10 pvc pass thrus

10 side squats to the left

10 wall slides

Metcon

Metcon (AMRAP – Rounds and Reps)

21 minute AMRAP:

400 meter run

21 push ups

21 box jumps

15 burpees

9 pull ups
*21 Guns is a Hero WOD

*The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on

Finisher

100 AB mat sit ups

Armistace

Hammonasset CrossFit – CrossFit

Warm-up

2x:

300m Row

5 Inchworm w/push-up

5 Burpees

10 Air Squats

Barbell Warm-up

5 Good Mornings

5 Back Squats

5 Elbow Rotations (each arm)

5 Strict Press and Reach

5 RDLs

5 Front Squats

Mobility

Banded Hamstring Stretch: 30 seconds each leg

Child’s Pose: 1 minute

Movement Prep

5 Top Half Deadlifts (pockets to knees)

5 Bottom Half Deadlifts (ground to knees)

5 Deadlifts

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

5 Pull-ups

Weightlifting

Deadlift (5-5-3-3-3-3+)

40%-45%-55%-65%-75%-85%

Metcon

Review all movements.

Armistace (AMRAP – Rounds and Reps)

AMRAP 11

11 Power Cleans (135/95 lb)

11 Burpees Over Bar

19 Deadlifts (135/95 lb)

18 Pull-Ups

What’s Up Dog?

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute AMRAP:

100 meter row/run

5 good mornings

5 back squats

5 elbow rotations (each arm)

5 shoulder press

5 RDL

5 front squats

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: 100 meter run or 10 burpees

even: 12 DB thrusters
*choose a station to work at

Blame Bauer

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

Grab a partner and…

3x:

10 Med Ball Chest Passes

10 Med Ball Rugby Passes

10 Med Ball Alternating Ball Slams

Metcon

Metcon (No Measure)

EMOM 32

1. 12-15 Push-ups

2. 12-16 Plated OH Lunges

3. 3-4 Wall Walks

4. 12-15 V-ups/Tuck-ups