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

Happy Birthday Joslyn!

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2x:

250 meter row

10 spiderman lunges

5 push up down dog

10 samson stretch

5 dynamic 90’s each way

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

5 burpees

10 back squats from ground

15 DU 45 singles

rest 3 minute

12 minute AMRAP:

5 box jumps

10 front squats

15 bicycle crunches

Double Date

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Easy Row

PVC Pass Through

Easy Single Unders

45 Seconds

Moderate Row

Push-up to Down Dog

30 Seconds

Faster Row

PVC Overhead Squats

Double Unders or Attempts

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Squat Therapy: 45 Seconds

Ankle Mobility with Barbell: 1 Minute

Squat Therapy: 45 Seconds (Re-test Squat Therapy)

Movement Prep

Hang Power Snatch Prep:

5 Hip Hinges (Pockets to Top of Knee)

2 High Hang Power Snatches

2 Hang Power Snatches

OH Squat Prep:

10 Slow PVC Waiter Overhead Squats (https://youtu.be/dKbJentq1ic)

5 Slow PVC Regular Overhead Squats

5 Pausing Barbell Overhead Squats (2 Seconds In Bottom)

Review Back Squat then move into weightlifting portion.

Weightlifting

Back Squat (5-5-5-5-5-5+)

40%-45%-55%-60%-70%-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Hang Power Snatches (95/65)

60 Double Unders

15 Overhead Squats (95/65)

30/25 Calorie Row

2 for 1

Hammonasset CrossFit – Endurance

Warm-up

3x:

200m Row

10 Light KB Swings

10 Burpees

Metcon

100 Calorie Row (Time)

100 Calorie Row

Metcon (AMRAP – Rounds and Reps)

15 Min. AMRAP

300 m Row

50 DU (100 Singles)

25 Russian KBS (53/35)

20 Lateral Hops Over Rower

Ain’t Nobody Gonna Break My Stride

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute warm-up

cycle through the following:

25 single jumps

10 walking lunges

10 traveling side squats each way

100 meter row

10 pvc pass thrus

10 dynamic 90’s (5 each arm)

Metcon

Metcon (Time)

5 rounds:

30 push jerks

30 box jumps

30 calorie row

30 kb swings

30 front squats

500 meter run/600 meter row

*you need to complete 6 rope climbs somewhere in the workout!

*35 minute time cap

Finisher

2x:

50 ab mat sit ups

50 DU or 150 singles

Drop Anchor

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute

Very Easy Row

Active Samson + Air Squat

Upper Back Foam Roll

1 Minute

Easy Row

Active Spidermans

Kettlebell Thoracic Opener

1 Minute

Easy-Moderate Row

Push-up to Down Dog

Kettlebell Ankle Stretch (1 Minute Each Side)

Skill Work

3-4 Rounds:

4 KB Turkish Get-ups (2 each side)

8 V-ups/Tuck-ups

Movement Prep

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Rehearsal:

1 Round

200 Meter Row

10 Kettlebell Swings (Lighter Weight)

– – – – – – – – – – – – –

Build to Workout Weight

– – – – – – – – – – – – –

1 Round

100 Meter Row

5 Kettlebell Swings (Workout Weight)

Metcon

Metcon (Distance)

AMRAP 10: Row for Meters

On the 0: 1 Kettlebell Swings

On the 1: 2 Kettlebell Swings

On the 2: 3 Kettlebell Swings

On the 3: 4 Kettlebell Swings

On the 4: 5 Kettlebell Swings

On the 5: 6 Kettlebell Swings

On the 6: 7 Kettlebell Swings

On the 7: 8 Kettlebell Swings

On the 8: 9 Kettlebell Swings

On the 9: 10 Kettlebell Swings

Kettlebell: 53/35
The workout starts with 1 Kettlebell Swing before moving to the rower for the remainder of the minute. On the top of the next minute, complete 2 kettlebell swings. Repeat at the top of every minute, with the kettlebell swings climbing by 1 rep per round.

Score is total meters rowed.

Group Stretch

No Sweat

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.

Speed Bump

Hammonasset CrossFit – CrossFit

Warm-up

300m Run or Row

:15 sec Samson Stretch (each leg)

:30 sec Hollow Hold

10 Scap Pull-ups

5 Burpees

:15 sec Spiderman Stretch (each leg)

:30 sec Arch Hold

5 Kip Swings

5 Burpees

10 Air Squats

5 Push-up to Down Dog

1-3 Strict Toes to Bar (or Straight Leg Lift as high as possible)

7-10 Kips – Gradually Building to Toes to Bar

Mobility

Warrior Squats: 1 Minute

Front Rack Stretch: 1 Minute

Metcon

Review Hang Power Clean and Thruster movements.

Allow time to warm up to Metcon weights.

Metcon (Time)

Teams of 2

For Time (35 Minute Time Cap):

2 Rounds

20 Bar-Facing Burpees

20 Hang Power Cleans (95/65)

20 Toes to Bar

20 Thrusters (95/65)

60 Calorie Row

2 Rounds:

20 Bar-Facing Burpees

20 Hang Power Cleans (115/80)

20 Toes to Bar

20 Thrusters (115/80)

60 Calorie Row

2 Rounds:

20 Bar-Facing Burpees

20 Hang Power Cleans (135/95)

20 Toes to Bar

20 Thrusters (135/95)

Group Stretch

Fight Gone Bad

Hammonasset CrossFit – CrossFit

Warm-up

:30 Seconds

Plate Hops

Quad Stretch

Knuckle Drags

Plate Push Presses

Active Samson

Active Spidermans

Plate High Pulls

Push-up to Down Dog

Air Squats

Plate Ground to Overhead

Side Lunges

Plate Counterbalance Squats (Press Away From Body During Squat)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Box Supported Ankle Stretch: 1 Minute

Child’s Pose on Box: 1 Minute

Movement Prep

Wall Balls

20 Seconds Bottom Position Hold (With Ball)

5 Push Press

5 Thrusters

5 Wall Balls

Box Jumps

5 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Box Jumps (Short)

3 Box Jumps (Medium)

3 Box Jumps (High)

Row

40 Seconds Slow Row (Focus on Hands Before Knees)

Sumo Deadlift High Pull

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Push Press

5 Strict Press

5 Second Dip Hold

5 Push Press

Rehearsal

5 Wallballs

5 Sumo Deadlift High Pulls

5 Box Jumps

5 Push Press

5 Calorie Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women’s Rx:

Wall Ball 14#

Barbell 55#

Box 20″

Time to Play

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

50 jump ropes

10 air squats

10 ring rows

10 walking lunges

100 meter row

Metcon

Metcon (Time)

6 rounds for time:

500 meter row/400 meter run

5 power cleans

10 front squats

10 push press

5 thrusters

50 DU or 150 singles

rest 1 minute and repeat