Joker

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Straight Leg Inchworms

Medicine Ball Deadlifts

Push-up to Down Dog

Medicine Ball Ground to Overhead

Active Samson

Medicine Ball Squats

Active Spidermans

Medicine Ball Slams

Medicine Ball Game

20 Seconds Barbell Good Mornings

20 Seconds Stiff Legged Deadlifts

20 Seconds Deadlifts

Mobility

Pigeon Pose: 30 Seconds Each Side

Medicine Ball Thoracic Opener: 1 Minute

Barbell Straddle Stretch: 45 Seconds

Movement Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Knees to Elbow

3 Toes to Bar

5 Top Half Deadlifts (Focusing on Hands Back)

5 Full Deadlifts

Metcon

Give athletes time to build to workout weight.

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

Dirt Nap

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Mountain Climbers

Slow Air Squats

Chest Stretch

Frog Hops

Pausing Air Squats

Wrist Stretch

Slow Burpees (Step Up & Down)

Air Squats

Front Rack Stretch

Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Stiff Legged Deadlifts

5 Pausing Front Squats

Weightlifting

20 minutes to work through the two lifts

Pause Front Squat (Work to a heavy 2 reps)

Work from a rack and include a 2 second pause in the bottom

Hang Clean (Work to a heavy single rep)

These are Hang SQUAT Cleans that should be taken from the floor.

Metcon

Metcon (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

Knocking on Heaven’s Door

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

20 mountain climbers

20 sit ups

20 air squats

10 pass thurs

10 figure 8’s

Metcon

Metcon (AMRAP – Reps)

30 seconds on 30 seconds off

4 rounds of: 100 meter run

4 rounds of: wall balls

4 rounds of: calorie row

rest 2 minutes

4 rounds of: 100 meter run

4 rounds of: wall balls

4 rounds of: calorie row

HS/MS-Power Clean

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Run 400M or Row 500M

3 Rounds:

10 Jumping Air Squats

10 Burpees

10 Push-ups

Weightlifting

Review power cleans & anchored sit-ups

Superset 5 rounds:

A1: Power Clean x3

A2: Anchored Sit-ups x10

Metcon

Power Clean (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

10 Cal Row

15 Hang Power Cleans

Finisher

Metcon (AMRAP – Reps)

2 Min Max DUs/Singles

Stretch/Mobility

Game

You’re Amazing!

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

300 meter Run or Row

then:

2-3x:

5 Inchworms w/ push up

10 Wall Slides

10 Squat Therapy

10 PVC or Banded Pass Thrus

Metcon

Metcon (No Measure)

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

EMOM It!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

200m Run

200m Row

2x:

10 Air Squats

10 Push-up to Down Dog

10 Russian Swings

Metcon

2 minutes between each EMOM.

Metcon (No Measure)

EMOM

12 Minutes

1. 100m Run

2. 10-12 Wall Ball (20/14)

3. 15 Kettlebell Swings (53/35)

4. 8-10 Calorie Row

Metcon (No Measure)

EMOM

12 Minutes

1. 100m Run

2. 12-14 Russian Twists

3. 15 Goblet Squats

4. 8-10 Calorie Row

Metcon (No Measure)

EMOM

12 Minutes

1. 100m Run

2. 10-12 Ball Slams

3. 10 Single Leg Deadlifts (5 each leg)

4. 8-10 Calorie Row

Group Stretch

Strict Nicole

Hammonasset CrossFit – CrossFit

Warm-up

Line Drills (Stretch Down & Jog Back)

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

3 Air Squats + Broad Jump

Straight Leg Inchworms

Bear Crawl

Reverse Bear Crawl

Crab Walk

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Movement Prep

Pull-up Prep:

10 Scap Pull-ups (Grip Focus)

10 Second Chin Over Bar Hold (Shoulders Focus)

3 Strict Pull-ups (Breathing Focus)

REHEARSAL

1 Round

100 Meter Run

5 Strict Pull-ups

Metcon

400m run, max unbroken strict pull-ups. Each time athelte breaks set of pull-ups, s/he goes for another 400m run. Score is total strict pull-ups.

Strict Nicole (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

* Score is total strict pull-ups
If Unable to Run:

* 500 Meter Row

* 40/28 Cal Bike

Strict Pull-up Substitutions:

*Banded Strict

*Ring Rows

Finisher

Coach’s Choice Abs

Group Stretch

Hot Air

Hammonasset CrossFit – CrossFit

Mobility

Warrior Squats: 1 Minute (https://youtu.be/O2f7Cn9yuh8)

PVC Overhead Squat Hold: 1 Minute

Warm-up

30 Seconds

Easy Row

Air Squats with Hands Overhead

Moderate Row

Slow PVC Overhead Squats

Faster Row

Jumping Air Squats

Modified Barbell Warmup

5 Good Mornings

5 Pausing Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Deadlifts

Movement Prep

Air Squat Prep:

20 Seconds Slow Hands Up Air Squats

20 Seconds Air Squats

Row Prep:

Establish Sitting Position

10 Seconds Easy Row

10 Seconds Moderate

10 Seconds Fast

Power Snatch Prep:

10 PVC Tall Snatches

5 Barbell Tall Snatches

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

*Build to Workout Weight*

Metcon

Metcon (5 Rounds for time)

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

Group Stretch

What You Talkin’ Bout?

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

9 minute EMOM:

150 meter run

20 air squats and 10 pass thrus

walkouts

Metcon

Metcon (Time)

15 thrusters

then:

4 rounds:

400 meter run

30 ab mat sit ups

20 push ups

then:

15 thrusters

Happy Birthday Cousin Richard!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter run/row

10 reverse lunges

10 o/h squats with pvc

10 pass thrus

10 sit ups

Metcon

Metcon (No Measure)

every 2 minutes for 12 minutes:

15 deadlifts

50 DU or 150 singles

rest 2 minutes

every 2 minute for 12 minutes:

15 front squats

200 meter row or run

rest 2 minutes

every 2 minutes for 12 minutes:

15 kb swings

15 box jumps