Hammonasset CrossFit – CrossFit


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


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 (AMRAP – Rounds and Reps)


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


2 Equals 1

Hammonasset CrossFit – 45 min Bootcamp/HIIT


Warm-up (No Measure)


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 (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)


Hammonasset CrossFit – CrossFit


300m Run/Row

Group Line Drills:

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans


3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance


Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Banded Ankle Distraction: 45 Seconds Each Side


Metcon (AMRAP – Rounds and Reps)


50 Meter Farmer Carry (53/35)

100 Meter Med Ball Run (20/14)

200 Meter Run


Coach’s Choice Core/Abs


What to Do?

Hammonasset CrossFit – Bootcamp/HIIT


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 (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


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*


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 (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 (AMRAP – Rounds)

Teams of 3:


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


Hammonasset CrossFit – CrossFit


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


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



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 (No Measure)

6 min EMOM

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

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


Review movement standards (split into groups if large class)

Metcon (No Measure)

DB Suitcase Deadlifts

KB Swings

Box Jumps



3 Rounds

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

2nd: 1 min work, 30 sec rest

3rd: 45 sec work, 15 sec rest


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)


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 (No Measure)


25 single jumps

10 spiderman lunges (5 each leg)

10 sit ups

10 air squats

10 mountain climbers

150 meter row


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




*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