Variety Show

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2-3x:

200m Run

10 Air Squats

5 Burpees

50 Jump Rope Singles

15 Sit-ups

5 Inchworms

Then

10 PVC Pass Throughs

10 PVC Fig 8’s

:30 Squatted Prayer Hold

Metcon

Metcon (No Measure)

20/30/40 work: 10 sec rest between

(ex: 20 sec work, 10 sec rest, 30 sec work, 10 sec rest …)

1min rest between movements

Two-foot Lateral Bound

Attacking/Retreating Bear Crawls

Med Ball Twists

Jumping Jacks

Push-up w/Half Burpee

Med Ball Tucks

Shuttle Sprints

Renegade Rows

Med Ball Sit-ups

Jump Rope

Breakdancers

Med Ball Plank

Stretch/Mobility

Thursday

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – CrossFit

Warm-up

Coach review then spend 8-10 minutes on movements

A1: Bend over Flys (15-10#DB) 4 x 5

A2: Strict Chin ups 4 x 5 (can do weighted if 5 is easy)

A3: 100m jog

Weightlifting

Push Jerk

Split Jerk

Metcon (Weight)

Every 2 minutes for 12 minutes (6 sets)

1 Jerk Dip + 1 Jerk (split or push) with pause in receiving position for 2 seconds. FOCUS ON FORM

* Note what type of jerk you performed and record weight under appropriate section

Jerk Dip https://www.youtube.com/watch?v=D8O2LUJ4xS4

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

8 Power Clean 115/75 (adv. 135/95)

8 Shoulder to Overhead

40 Double Under (80 singles)

THEN Rest 3 minutes and complete:

AMRAP 6, moderate intensity (no score)

500m Row

6 Front Squats (with above workout weight)

Stretch/Mobility

BEST DAY EVER!

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

5 inchworms no push up (walk your hands out, walk your feet into your hands)

10 push up side plank (hold side plank for a count of 5)

15 calorie row

20 sit ups

Metcon

Metcon (No Measure)

9 O/H squats

9 push ups

9 sit ups
3 minute AMRAPS/ 1 minute rest

3 Rounds

Start light and increase weight each round

Each round decrease the reps by 3

Metcon

Metcon (No Measure)

9 push press

9 box jumps

9 KB swings

Metcon

Metcon (No Measure)

9 burpees

9 squat cleans

9 v-ups

Metcon

Metcon (No Measure)

9 bar hop overs

9 deadlifts

9 plank jack push ups

Fight Club

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

Group Warm Up

30 sec work 10 sec rest x 3

Jump Rope Singles

Light Speed Jabs

Light Front Kicks

Wall Sit w/ WB Rotation

Frankenstein to Toe Touch

Plank Hip Taps

Metcon (No Measure)

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

Wednesday

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – CrossFit

Warm-up

400m Run or 500m Row

3 sets

A1: HS negative x 3 OR Thigh taps x 12 ( 6 each)

A2: Sled Drag (25 m) or 10 very quick pulls on rower

A3: DB Hip Extension x 10 (40/25)

A4: Turkish Get up x 4 ( 2 each)

Gymnastics

Metcon (No Measure)

Pick your gymnastic goat to work on for 10 minutes

-HS walk

-Handstand push ups

-pull ups

-Bar MU

Metcon

Metcon (No Measure)

Every 5 minutes for 25 minutes (5 sets)

Run 300m

30 KB Swings 53/35

60 Mountain Climbers

Stretch/Mobility

Day 1

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

10 calorie row

5 inchworms

10 PVC good mornings

15 air squats

Metcon

Metcon (Time)

cash in:

50 kb swings

then…

2 rounds:

30 wall balls

30 box jumps

30 calorie row

30 HRPU

30 deadlifts

then…

cash out:

50 kb swings

Finisher

800 meter jog

Crush

Announcements

Labor Day Class Schedule: 8am Bootcamp, 9am CrossFit. All other classes cancelled.

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

2x:

200m Run

5 Walkouts w/pushup

10 Air Squats

200m Row

10 Russian KB Swings

20 Mountain Climbers

50 Jump Rope Singles

5 Burpees

20 Walking Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

200m Run

20 KB Swings

20 Jumping Lunges (10 each leg)

Rest 2 min

12min AMRAP:

200m Row

20 Med Ball Slams

10 Jump Squats

Rest 2 min

12min AMRAP:

100 Jump Rope Singles

10 Burpees

20 Sit-ups

Group Stretch

This Is How We Do It

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

200 meter run/300 meter row

then:

2-3x:

5 inchworms with 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.

Armed & Dangerous

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

Group Warm-Up:

30 sec each movement

3 Rounds

Jump Rope

Med Ball Cleans

Med Ball OH Lunges

Banded Y Raises (R/L)

Banded Palloff Presses (R/L)

Metcon (No Measure)

4 Rounds each Grouping

30 sec work: no rest b/t movements

Med Ball Toe Touches

Wall Balls

Med Ball Mountain Climbers

Med Ball Cleans

1 min Jump Rope

1 min Rest

SA Dumbbell Snatch

SA Dumbbell Push Press

SA Dumbbell Squat

SA Dumbbell Step Up

200m Run

1 min Rest

Bench Hopovers

Bench V-Ups

Bench Split Squats

Single Leg Bench Dips

1 min Jump Rope

1 min Abmat Sit Ups

1 min Rest

Tuesday

Hammonasset CrossFit – CrossFit

Warm-up

500m Row

Dynamic Movements

Group- 2x:

5 Inch worms

2 Sets Push-up complex

5 DB Halo (each direction)

Weightlifting

Clean

record your weightlifting EMOM weight here. Record only last CLEAN

Not seperate.

Metcon (3 Rounds for weight)

E2M for 16 minutes

Sets 1-3: 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Cleans (60%)

Sets 4-6:1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Clean (70-75%)

Sets 7&8: 1 Clean Pull + 1 Clean @ 80-85%
Round 1 = weight used for sets 1-3

Round 2 = weight used for sets 4-6

Round 3= weight for set 7&8

Metcon

Metcon (Time)

Row 10 Calories

20 Pull ups (sub banded strict)

20 Thrusters 115/75

20 Pullups

Row 10 Calories

Finisher

10 V-ups

100 Hollow Hold Bounces (like pilates 100) https://www.youtube.com/watch?v=y5OCzl2yhB8