Livin’ On a Prayer

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

3 Rounds:

40 Jump Rope Singles

20 air squats

10 pass thrus

10 figure 8’s

10 side squats each way

Metcon (No Measure)

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

30 Rock

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Down Dog

Moderate Row

Up Dog

Faster Row

Active Divebombers

Hollow Hold

Arch Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Child’s Pose on Kettlebell: 1 Minute

Front Rack Stretch: 1 Minute

Movement Prep

With a Light Kettlebell & Empty Barbell:

10 Russian Kettlebell Swings

5 Kettlebell Swings

5 Barbell Strict Press

5 Barbell Push Press

30 Second PVC Superman Hold

10 Kip Swings

5 Knees to Chest

3 Toes to Bar

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Row

30 Toes to Bar

Dirty Water

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Side Lunges

Moderate Row

Cossack Squats

Faster Row

Slow Air Squats

20 Seconds Each

Easy Single Unders

Quick Single Unders

Higher Single Unders

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Movement Prep

30 Seconds of Single Unders

100 Meter Run

30 Seconds of Double Under Attempts

1 Minute of Slow Wall Squats

5 Pausing Back Squats

5 Back Squats

Weightlifting

Give athletes 15 minutes to build to 3 heavy sets of 5 Back Squats.

Back Squat

Metcon

Metcon (Time)

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

Drop It Low

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run/row

10 air squats

10 reverse lunges

10 mountain climbers

10 spiderman lunges

Metcon

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

back squats

push ups

between each round:

200 meter run/300 meter row

5 burpees box jumps

Finisher

2 rounds:

20 double unders/60 singles

20 v-ups

20 ab mat sit ups

You’ve Never Let Me Down

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row

10 push up down dog

10 pass thrus

10 air squats

50 jump rope singles (25 DU)

Metcon

Metcon (Calories)

In teams of 4

36 minute EMOM:

Minute 1: 12 power cleans (challenge yourself!)

Minute 2: 12 box jump overs

Minute 3: max calorie row (go hard!)

Minute 4: rest
*Partners will start at one of the 4 stations

*At the top of every minute, the whole team will rotate to the next station in order

*Score is total calories rowed

*Goal is to go hard and earn your rest! Increase or decrease reps as necessary

Russian Roulette

Hammonasset CrossFit – CrossFit

Warm-up

AMRAP 5:

30 Easy Single Unders

20 Second Front Plank

10 Push-up to Down Dog

*Easy Pace*

AMRAP 3:

15 Second Right Side Plank

15 Second Left Side Plank

5 Right Side Kettlebell Strict Press

5 Left Side Kettlebell Strict Press

*Performed With Light Kettlebell*

Mobility

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Calf Smash: 1 Minute Each Side

Movement Prep

Double Unders

30 Seconds:

High Single Unders

Double Under Attempts

Russian Swings

*With Lighter Weight: *

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

*With Workout Weight: *

5 Russian Kettlebell Swings

Stricr HSPU

Establish Hand Position

10 Second Tripod Position Hold

1-3 Strict Handstand Push-ups

Metcon

Metcon (Time)

5 Rounds:

10 Strict Handstand Push-ups

20 Russian Kettlebll Swings (70/53)

30 AbMat Sit-ups

40 Double Unders

Ahoy Matey

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds Inchworm to Push-up

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

3 Pull-ups

Metcon

Partners split reps evenly.

Metcon (Time)

For Time:

60 Pull-ups

600 Meter Run

30 Overhead Squats (135/95)

1,000 Meter Run

30 Overhead Squats (135/95)

600 Meter Run

60 Pull-Ups

Hangnail

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Active Samson

Banded/PVC Good Mornings

Moderate Row

Down Dog

Banded/PVC Good Mornings

Faster Row

Active Spiderman

Banded/PVC Good Mornings

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Movement Prep

Each Side With Lighter Dumbbell:

5 Dumbbell Hang Cleans

5 Dumbbell Strict Press

5 Dumbbell Push Jerks

5 Dumbbell Hang Clean and Jerks

5 Top Half Deadlifts (Knee to Waist)

5 Full Deadlifts

*Build to Lighter Weight *

5 “Click-Click” Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

One at a time

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

100 meter run

20 mountain climbers

high knees (down)

side squats (back)

butt kickers (down)

side squats (back, other direction)

Metcon

Metcon (Time)

40 push press

40 calorie row

40 Russian twists with MB

800 meter run/1,000 meter row

rest 3 minutes

40 front squats

40 calorie row

40 ab mat sit ups

800 meter run/1,000 meter row

rest 3 minutes

40 thrusters

40 calorie row

40 plank row

800 meter run/1,000 meter row
5 burpees every time you drop the barbell

HS/MS- Thruster

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run/Row

Grab a partner for Med Ball Warm-up:

Squat Pass x20

Rugby Pass x20 (10 each side)

Burpee Chest Pass x20

Sit-up Pass x20

Finish with another 300m Run/Row

Dynamic Movements

3 Rounds:

5 Dips

15 Sit-ups

Metcon

Review/warm-up DB Thruster & Burpee Box Step-ups

Metcon (Time)

21-15-12-9

DB Thrusters

Burpee Box Step-ups

Run 400m after each round

Stretch/Mobility

Game