Abtastic

Hammonasset CrossFit – CrossFit

Warm-up

3 Minute Row

Minute 1: Easy

Minute 2: Moderate

Minute 3: Faster

45 Seconds Each

Upper Back Foam Roll

Banded Pass Throughs

Banded Pull Aparts

Banded Y’s

Banded Strict Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Thoracic Opener: 90 Seconds

Movement Prep

10 Slow AbMat Sit-ups

5 AbMat Sit-ups

20 Seconds With Light Dumbbell:

Kneeling Single Arm Dumbbell Strict Press (Each Side)

Standing Single Arm Split Strict Press (Each Side)

Standing Single Arm Strict Press (Each Side)

Barbell Strict Press (Empty Barbell)

Barbell Strict Press (Very Light Weight)

Athletes can take the rest of the allotted time to plan out their weights and feel out the loads for at least the first 3 rounds

Metcon

Metcon (Weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Row

6 Barbell Strict Presses
Build in Strict Press weight.

Score is heaviest set of 6 Strict Presses completed.

Safe Travels

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

AMRAP:

250 meter row

10 box step ups

10 reverse lunges

10 light kb swings

10 squat therapy

Metcon

Metcon (No Measure)

3 rounds:

1st round: 2 minutes of work/45 seconds rest.

2nd round: 1:30 work/30 seconds rest.

3rd round: 1 minute work/15 seconds rest.

kb swings

burpees

front squats

box jump overs
2 minutes of rest between rounds

It’s a Good One

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Push-up to Down Dog

Box Facing Step-ups

Kettlebell Romanian Deadlifts

Box Air Squats (Similar to a Wall Squat)

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

Performed with Light Kettlebell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

Movement Prep

5 Medicine Ball Front Squats

5 Thrusters

5 Wall Balls

5 Barbell Front Squats

5 Barbell Push Press

5 Thrusters

With Lighter Kettlebell & Lower Box:

5 Russian Kettlebell Swings

10 Full Kettlebell Swings

5 Box Jumps (Step Down)

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

15 Second Belly Up Arch Hold

5 Kip Swings

3 Pull-ups

Metcon

Metcon (Time)

21-15-9:

Wall Balls (20/14)

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Take On Me!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10-12 minute AMRAP:

10 wall slides

10 squat therapy

50 single jump ropes

10 calories on rower

Metcon

Metcon (No Measure)

8 minute EMOM:

minute 1: 12 shoulder press

minute 2: 12 box step-ups or 30 DU/60 single

at minute 8 begin:

600 meter row or 500 meter run (scale as necessary)

rest until minute 12

at minute 12 begin:

8 minute EMOM:

minute 1: 12 push press

minute 2: 12 box jumps or 30 DU/60 single

at minute 20 begin:

600 meter row or 500 meter run (scale as necessary)

rest until minute 24

at minute 24 begin:

8 minute EMOM:

minute 1: 12 push jerks

minute 2: 12 box jump overs or 30 DU/60 single

at minute 32 begin:

600 meter row or 500 meter run (scale as necessary)

Fire Away

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.

Death By…

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Warm-up (No Measure)

Warm Up:

10 minute running clock

300 meter row

10 air squats

10 sit ups

200 meter row

10 lunges

10 push ups

100 meter row

10 side squats

10 mountain climbers

Mobility

1 minute pigeon pose (each leg)

1 minute child’s pose

1 minute straddle stretch

Metcon

Metcon (AMRAP – Rounds)

Death by 10 meter sprints

minute 1: 10 meters

minute 2: 20 meters

minute 3: 30 meters

minute 4: 40 meters

rest 5 minutes

Death by burpees

minute 1: 1 burpee

minute 2: 2 burpees

minute 3: 3 burpees

minute 4: 4 burpees

minute 5: 5 burpees
continue until you fail

Shuttle Up

Hammonasset CrossFit – CrossFit

Warm-up

2 Rounds

30 Seconds:

Shuttle Runs (Increase Pace 2nd Round)

Active Samson

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Active Spiderman

2 Rounds

30 Seconds:

Row (Increase Pace 2nd Round)

Inchworm to Push-up

Mobility

Pigeon Pose: 1 minute each side

Metcon

Rest 4 minutes between rounds.

Metcon (AMRAP – Reps)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

15 Burpees

AMRAP 10 Meter Shuttles
Score is LEAST amount of shuttle sprint reps.

It’s Possible

Hammonasset CrossFit – CrossFit

Warm-up

40 Seconds

Easy Row

Glute Bridges

Single Arm Dumbbell Deadlift (20 Seconds Each Side)

Moderate Row

Single Leg Glute Bridges (20 Seconds Each Side)

Single Arm Dumbbell Strict Press (20 Seconds Each Side)

Faster Row

Slow Air Squats

Single Arm Dumbbell Front Squats (20 Seconds Each Side)

Performed with 1 Light Dumbbell

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Dumbbell Squat Hold: 45 Seconds

Child’s Pose on Dumbbell: 45 Seconds

Movement Prep

Each Side With Lighter Dumbbell:

5 Hang Power Cleans

5 Push Jerks

5 Hang Clean and Jerks

With Lighter Dumbbell:

5 Pausing Dumbbell Squats (3 Seconds in Bottom)

5 Dumbbell Squats

Establish Elbow Position

5 Pausing Back Squats (3 Seconds in Bottom)

5 Back Squats

Weightlifting

Give athletes 12 minutes to build to a heavy set of 3 Back Squats.

Back Squat (Heavy Set of 3)

Metcon

Metcon (Time)

For Time:

50/40 Calorie Row

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50/40 Calorie Row

Toxic

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3 rounds:

200 meter row

10 spiderman lunges

10 pvc pass thrus

10 air squats

10 pvc figure 8’s

Metcon

Metcon (AMRAP – Reps)

24 minute AMRAP:

Grab a partner

10-20-30-40…keep going

hang power clean and press/jerk

box jumps

ring rows

calorie row
*split reps in half every round

*increase by 10 reps every round until the time cap

Move It

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds

30 Seconds:

Shuttle Jogs

Easy AbMat Sit-ups

Push-up to Down Dog

Up Dog

Game

Tick Tack Toe!

9 plates will be set up to create a tic tac toe board. Class will be split into two teams. One will place their AbMats right side up, while the other will place them right side down. Each team will line up on the opposite end of the room from the board. At the call of “Go” a team member complete 5 air squats before running down to place their mat on the board. After they place it, they will run back to tag in the next partner. The goal is to get three in a row. Play a best out of 3, 5, or 7 series. Have fun!!

Mobility

Kettlebell/Foam Roller Thoracic Opener: 2 Minute Hold

Movement Prep

Sit-up Prep:

Establish Bottom Position

7 AbMat Sit-ups

KB Swing Prep:

*With Lighter Bell:*

10 Kettlebell Deadlifts

*Show Counterbalance*

5 Russian Kettlebell Swings

5 Kettlebell Swings

*Build to Workout Weight*

5 Russian Kettlebell Swings

5 Kettlebell Swings

Wall Ball Prep:

Establish Vertical Forearm

Establish Three Points of Contact

5 Front Squats

5 Thrusters

5 Wallballs

Metcon

Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Wallballs (20/14)

Group Stretch