Wall-E

Hammonasset CrossFit – CrossFit

Warm-up

300m Run

Then 2x:

10 Air Squats

10 Light DB Shoulder Press

10 Wall Ball Front Squats

10 Med Ball Slams

10 Plated Halos

Finish with 75 Single Unders

Mobility

Couch Stretch: 30 sec each leg

Wall Supported Ankle Stretch: 30 sec each leg

Banded Pass Throughs: 30 sec

Movement Prep

DU Prep:

30 Seconds Straight:

10 Seconds Tight Single Unders

10 Seconds Higher Single Unders

10 Seconds Double Under Attempts

Wall Ball Prep:

5 Very High Wallballs

5 Wallballs

DB Push Press Prep: (good form vs. bad form: https://youtu.be/S44ffVzmRjA)

5 Single Arms Push Presses (Each Side)

*Build to Workout Weight*

5 Single Arms Push Presses (Each Side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Single Arm Dumbbell Push Press (50/35)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders
*Switching arms every 5 reps on the DB Push Press*

DU Substitutions:

Reduce Reps

60 Single Unders

45 Seconds of DU Practice

Stretch/Mobility

2 Equals 1

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run/row

10 banded side squats (each leg)

10 banded air squats

10 pvc pass thruss

10 pvc figure 8’s (5 each way)

Metcon

Metcon (No Measure)

28 minute EMOM:

1: 30 DU/90 singles

2: 15 wall balls

3: 20 ab mat situps (or other core movement)

4: 10 db push press (one at a time, each arm)

Steamroll

Hammonasset CrossFit – CrossFit

Warm-up

300m Run/Row

Group Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Banded Ankle Distraction: 45 Seconds Each Side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

50 Meter Farmer Carry (53/35)

100 Meter Med Ball Run (20/14)

200 Meter Run

Finisher

Coach’s Choice Core/Abs

Stretch/Mobility

What to Do?

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

cycle through the following for 10 minutes:

150 meter row/100 meter run

10 air squats with pause at the bottom

10 kb good mornings

10 light kb swings

10 walking lunge complex

Metcon

Metcon (Time)

In Groups of 3

3 rounds for time:

75 deadlifts

75 box jumps

90 single arm alternating Russian KB swings

90 calorie row
*One partner working at time

*at the end of each round, partners need to run 400 meters together

Party Bus

Hammonasset CrossFit – CrossFit

Warm-up

Every 45 Seconds x 9: (3 Rounds)

1st Station: Rower (Increasing Pace Each Round)

2nd Station: Straight Legged Inchworms

3rd: Rounds For Quality of 5 Deadlifts + 5 Hang Power Cleans

*Partners Rotating Through 3 Stations*

Mobility

Pigeon Pose + Wrist Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Stretch: 30 Seconds Each Side

Movement Prep

Review Power Clean positions:

**1st Position:** Bar is sitting in the pockets high up on the body. Shoulders are slightly forward of the bar.

**2nd Position:** Bar is one inch above the knee with shoulders way out in front of the bar. The lats are working hard to press the bar against the lower thigh.

**3rd Position:** The bar is resting on the floor (or at mid-shin with no weight) right over the middle of the foot in the starting position of a typical power clean. Hips are set slightly above the knees while maintaining a flat back.

Metcon

Metcon (Weight)

Teams of 3:

12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing next Metcon.

Metcon

Metcon (AMRAP – Rounds)

Teams of 3:

AMRAP 15:

9/6 Calorie Row

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the rower has been cleared. Score is total *fully* completed rounds. Partial rounds do not count toward score.

Group Stretch

19.5

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds:

50 Singles Unders

10 PVC Pass Throughs

10 Light Kettlebell Swings

10 Goblet Squats

Movement Prep

Thruster Warm-up

With an empty bar, complete the following progression:

7 Front Squats

7 Push Press (with squat stance)

7 Thrusters

* Use 2 additional warm-up sets of 5 reps to find your working weight

Chest -to-Bar Pull-up Warm-up

Start with 3-5 Strict Pull-ups/10 Ring Rows

Then complete the following progression:

5 Scap Pull-ups

5 Kip Swings

5 Kipping Pull-ups

5 Chest-to-Bar Pull-ups

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes
*pull-up bar must measure at least 6 inches above the athlete’s head*

HS/MS-Endurance II

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

3-4x:

20 Jump Rope Singles

10 Air Squats

5 Perfect Push-ups

10 Squat Jumps

5 Burpees

Then Group Dynamics (gym length):

High Knees

Butt Kickers

Bear Crawl

Crab Walk

Frankenstein Walks

Metcon

Metcon (No Measure)

6 min EMOM

10m Shuttle Sprints (work :30-:45 sec)

*try to maintain same number of gym lengths each minute!

Metcon

Review movement standards (split into groups if large class)

Metcon (No Measure)

DB Suitcase Deadlifts

KB Swings

Box Jumps

Sit-ups

Burpees

3 Rounds

1st: 1:30 min work, 45 sec rest

2nd: 1 min work, 30 sec rest

3rd: 45 sec work, 15 sec rest

Game

Group PVC Switch Drill—Each athlete stands their PVC on end and creates a circle. Coach calls out “right” or “left” and athlete must move that direction catching their neighbor’s PVC before it falls. If PVC hits the ground the athlete must do 2 Burpees before next round. To increase difficulty have athletes take a step back each round, making the circle l

Backyard Brawl

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

3X:

40 DUs (100 Singles)

5 Air Squats

5 Squat Jumps

10 Push Up to Side Plank

20 Strict Mountain Climbers

Metcon (No Measure)

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

In Your Brain

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

25 single jumps

10 spiderman lunges (5 each leg)

10 sit ups

10 air squats

10 mountain climbers

150 meter row

Metcon

Metcon (Time)

For Time:

400 meter row

15 clean and press

400 meter row

30 v-ups

400 meter row

45 wall balls

400 meter row

45 kb swings

400 meter row

30 pull ups/ring rows

400 meter row

15 deadlifts

400 meter row

Goat Day

Hammonasset CrossFit – CrossFit

Warm-up

Mobility

Metcon

*Final week of Goat Days! The goal today is to either progress from last week’s work or choose two other movements to work through. *

Metcon (No Measure)

On the Minute x 20

Odd: Movement 1

Even: Movement 2