Tripped Up

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

Group Warm-Up

3 Rounds: 30 sec each

Push Up-2 jabs

Front Kicks

Jump Rope

Flutter Kicks

Med Ball Slams

Med Ball Lunges w/ Rotation

Metcon (No Measure)

BOXCAMP: Athletes will rotate through stations including a heavy bag station. Boxing or MMA gloves are required for the heavy bag station.

Wake Up and Work Out

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up:

250 meter row

10 ring rows

10 inchworms no push up

10 shoulder shrugs on rig

10 sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP:

8 bar facing burpees

7 cleans

6 front rack lunges

5 shoulder to overhead (strict, push press, push jerk)

rest 3 minutes:

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP:

9 HRPU

8 kb swings

7 sit ups

6 box jumps

5 pull ups

rest 3 minutes:

Metcon

Metcon (AMRAP – Rounds and Reps)

11 minute AMRAP:

10 calorie row

9 deadlifts

8 plank row with DB

7 goblet squats

6 toes to bar

5 HSPU or 2 wall walks

HS/MS–Thruster

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

2X:

40 Jump Rope Singles

10 Squat Therapy (at the wall)

40 Mountain Climbers

10 Walking Lunges

Then Finish with:

200m Row

Weightlifting

Teach/Review Thruster. Focus on form with light weight or PVC.

Then complete:

A1: Thruster 4×3

A2: Ab Mat Sit-ups 4×10

Thruster (3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

4 Rounds of 30 seconds work (10 sec rest) each of:

Rowing

Push-ups

DB Thrusters

Ring Rows

Rest 1 min between rounds

*Score will be total Thrusters after the 4 rounds

Finisher

Plank Wars Game

Body Armor

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Active Samson

Flutter Kicks

Good Mornings

Back Squats

Push-up to Down Dog

Hollow Hold

Elbows Rotations

Strict Presses

Active Spidermans

Push-up Plank Hold

Stiff Legged Deadlifts

Front Squats

Mobility

Couch Stretch: 45 Seconds Each Side

Up Dog: 30 Seconds

Movement Prep

Lunge Prep:

Establish Stationary Lunge Position

5 Reverse Lunges Each Side (In Place)

10 Walking Lunge Steps

Strict TTB Prep:

5 Toes to Kettlebell

10 Scap Pull-ups

10 Second L-Hang or Knee Up Hang

1-3 Strict Toes to Bar

Shoulder Press Prep:

15 Second Finish Position Hold

5 Head Tucks (Back and Forth)

5 Strict Press

Weightlifting

Shoulder Press (5-5-3-3-3-3+)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge
Strict TTB Substitutions: (https://youtu.be/pep2G44op7A)

Reduce Reps

Toes as High as Possible

Toes to Kettlebell

Stretch/Mobility

Banded Shoulder Mobility

Frank the Tank

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – CrossFit

Warm-up

40 Seconds : 20 Seconds

Active Samson : Medicine Ball Deadlifts

Active Spidermans : Squats to Medicine Ball

Push-up to Down Dog : Medicine Ball Ground to Overhead

Air Squats : Medicine Ball Slams

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Chest Stretch: 1 Minute

Down Dog: 45 Seconds

Medicine Ball Squat Hold: 1 Minute

Movement Prep

Wallball Prep:

10 Buddy Squats (https://youtu.be/0tw6TfNekDk)

5 Front Squats

5 Push Press

5 Wallballs

Burpee Prep:

3 Spidermans (Each Leg)

3 Jump Squats

3 Lateral Barbell Burpees

Deadlift Prep:

5 Hips First Deadlifts (No Bar)

5 Hips & Shoulders Together Deadlifts (No Bar)

5 Empty Barbell Deadlifts

**Build to workout weights**

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Group Stretch

Double Knots

Announcements

Gymnastics Clinic with Jess Dean: Sunday, January 20th at 10am.
Free to members, $20 drop in fee for non-members.

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Warm-Up

Tabata:

jump rope

spiderman lunges

pass thrus

air squats

Metcon

Metcon (No Measure)

Tabata 20/10/8

wall balls

burpee press with med ball

med ball sit ups

med ball thrusters

ball slams

decline mountain climbers

Chain Reaction

Hammonasset CrossFit – CrossFit

Warm-up

60 Seconds

Easy Row

Active Spidermans

40 Seconds

Moderate Row

Active Samson

20 Seconds

Fast Row

Push-up to Down Dog

Modified Barbell Warmup

5 Stiff-Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Elbows Rotations

5 Good Mornings

5 Back Squats

Mobility

Wrist Stretch: 45 Seconds

Front Rack Stretch: 1 Minute

Child’s Pose: 45 Seconds

Movement Prep

Pull-Ups

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

5 Kick-Pops*

3 Pull-ups

Power Cleans

15 Second Receiving Position Hold

5 Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Push Jerks

15 Second Receiving Position Hold

5 Push Press

5 Push Jerks

Metcon

Metcon (Time)

3 Rounds:

21/15 Calorie Row

21 Pull-ups

Directly Into…

3 Rounds:

9 Power Cleans (115/80)

9 Push Jerks (115/80)

HS/MS-Walk the Plank

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

Group A

2x:

300m Row

10 Air Squats

10 Push-ups

Group B

2x:

25 Jumping Jacks

10 Sit-ups

10 Inchworms

Then switch!

Tabata

A. High Knees

B. Butt Kickers

Metcon

Metcon (No Measure)

5 min EMOM

10 Squat Jumps

Max Plank Hold

*1 min rest

5 min EMOM

10 KB Swings

Max Plank Hold

*1 min rest

5 min EMOM

10 Sit-ups

Max Plank Hold

*1 min rest

5 min EMOM

10 DB lunges

Max Plank Hold

Game

Athlete’s Choice

Grit

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

Group Warm Up

3 Rounds-30 Sec Each:

Jump Rope

Med Ball Thrusters

Straight Arm Plank (Shifting Weight)

Hanging Shoulder Shrugs

Broad Jump/2 Reverse Lunges

Metcon (Weight)

EMOM x 4 Rounds each

30 sec rest b/t EMOMs

15 Med Ball Cleans/ Max DUs

15 DB Push Press/Max Time Handstand Hold

15 KB Swings/Max Time Bar Hang

20 Front Rack KB or DB Lunges/Max Bench Hopovers

15 Wall Ball Sit Ups/Max Time Ball Plank
For each EMOM you will perform the first movement then in the remainder of the minute you will perform max reps/time of the second movement.

One More Time

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

10 minute running clock:

40 jump ropes

10 squat therapy

30 jump ropes

10 dynamic 90’s

20 jump ropes

10 pvc pass thrus

10 jump ropes

10 figure 8’s

Metcon (No Measure)

BOXCAMP: Athletes rotate through stations including a heavy bag station. Boxing or MMA gloves are required for the heavy bag station.