I’ve Got To Keep on Moving

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row/run

5 push ups

10 sit ups

15 air squats

20 single jumps

Metcon

Metcon (Time)

21-18-15-12-9-6-3

calorie row

power cleans

burpee over barbell
*reset rower back to 0 each round

*30 minute time cap

Finisher

2 rounds:

50 ab mat sit ups

50 Russian twists with weight (med ball, db, or plate)

Bam

Hammonasset CrossFit – CrossFit

Warm-up

1 Minute Easy Row

1 Minute Active Spiderman

1 Minute Med Ball Foot Taps

1 Minute Moderate Row

1 Minute Active Samson + Air Squat

1 Minute Med Ball Deadlifts

1 Minute Faster Row

1 Minute Push-up to Down Dog

1 Minute Med Ball Strict Press & Reach

Mobility

Med Ball Squat Hold: 45 Seconds

Child’s Pose on Med Ball: 45 Seconds

Pigeon Pose: 45 Seconds Each Side

Movement Prep

6 Easy Shuttle Runs

6 Moderate Shuttle Runs

6 Fast Shuttle Run

5 Med Ball Deadlifts

5 Med Ball Push Presses

5 Ball Slams

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10/7 Calorie Row

10 Ball Slams (20/14)

10 Shuttle Runs (10 Meters)

Start of the Week

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

2-3x:

200 meter row

5 banded pass thrus

5 banded figure 8’s each side

10 reverse lunges

10 air squats

5 push up down dog

5 spiderman lunges each leg

Metcon

Metcon (No Measure)

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

HS/MS-Conditioning

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300 meter run

2X:

10 Walking Lunges

10 Air Squats

5 Inchworms

5 Tuck Jumps

10 Squat Therapy

10 Sit-ups

Conditioning

3 Rounds:

10 Superman

10 Anchored Sit-ups

200m Row

Metcon

Metcon (No Measure)

EMOM 21

Minute 1: 30 Jump Ropes

Minute 2: 15 KB Swings

Minute 3: 10 Burpees

Game

Group/Coach Choice

It’s Been A While

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

For 8-10 min:

200m Run

5 Walkouts w/pushup

10 Reverse Lunges

5 DB Shoulder Press

10 PVC Pass Throughs

Metcon

Metcon (No Measure)

Tabata (20 sec work/10 sec rest/8 rounds)

Pull-ups/Sit-ups

DB Push Press/DB Lunges

Push-ups/Med Ball Twists

Med Ball Squats/DB Renegade Rows

Metcon (No Measure)

20 Minute EMOM

Min 1: 15 KB Swings

Min 2: 10-12 Cal Row

Min 3: 10-12 Ball Slams

Min 4: 100 Meter Run (if raining, 50 Jump Rope Singles)

Min 5: 10-12 Thrusters

Group Stretch

Double Down

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Single Unders

Inchworm to Push-up

Glute Bridges

Single Unders

Active Spidermans + Hamstring Stretch

Single Leg Glute Bridges (30 Each Side)

Single Unders

Air Squats

Glute Bridge Walkouts

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

Straddle Stretch: 40 Seconds Each Direction (Middle Right-Left)

Movement Prep

Establish Elbow & Hand Position

30 Seconds Easy Single Unders

30 Seconds of Double Under Practice

20 Second Set-up Position Hold (Knees Towards Elbows)

10 Empty Bar Deadlifts

5 Strict Press

5 Push Press

.

5 Front Squats

5 Push Press

.

5 Thrusters

Weightlifting

Thruster (Heavy Set of 3)

Metcon

Metcon (Time)

3 Rounds:

10 Thrusters (115/85)

20 Deadlifts (115/85)

50 Double Unders

Row for Columbus

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

200 meter run

Empty Barbell Warm-Up:

5 good mornings

5 back squats

5 elbow rotations

5 shoulder press

5 Romanian deadlifts

5 front squats

Metcon

Metcon (Time)

2100 meter row

21 clean and press (95/65)

21 ab mat sit up

1500 meter row

15 clean and press (95/65)

15 ab mat sit ups

900 meter row

9 clean and press (95/65)

9 ab mat sit ups
run options:

2000 meter run

1400 meter run

800 meter run

Not Boring

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Mountain Climbers

Active Spiderman

Romanian Deadlfits

Mountain Climbers

Active Spidermans

Strict Press & Reach

Mountain Climbers

Active Spidermans

Pausing Front/Goblet Squats

*Athletes completing this workout will use 1 light dumbbell for this warmup and hold both in their hands bells for all 3 movements. Athletes doing “20.1” will use a barbell.

1. Barbell / Dumbbell Overhead Hold (30 Seconds Each Side For Dumbbell)

2. Side Plank (30 Seconds Each Side)

*Barbell athletes can hold overhead in snatch grip or jerk grip, whatever they are using in the workout. The focus here is keeping a tight midline when the weight is overhead. “

Mobility

Criss-cross Swings

Overhead Tricep

Lateral Shoulder

Chest to Floor- Alternate Sides

Alternating Down Dog

Inverted Shoulder

Sraighten the Arms

Movement Prep

Establish Grip

10 Scap Pull-ups

1-3 Strict Pull-ups

*With Lighter Weight: *

5 Single Arm Power Cleans (Each Side)

5 Single Arm Push Jerks (Each Side)

10 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 5 Reps)

*With Workout Weight: *

6 Single Arm Dumbbell Hang Clean and Jerks (Switch Arms @ 3 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

5 Strict Pull-ups

10 Single Dumbbell Hang Clean and Jerks (50/35)

15 AbMat Sit-ups

So Happy You’re Here, Scott!

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

2-3 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:

10 renegade row

10 calorie row

rest 2 minutes

every 2 minute for 12 minutes:

10 toes to bar

200 meter run

rest 2 minutes

every 2 minutes for 12 minutes:

15 one arm alt. Russian KB swings

15 push ups
*scale reps as needed

*begin at one of the 3 stations

*you should have some rest during your 2 minutes

Burpee-less

Hammonasset CrossFit – CrossFit

Warm-up

8 Minutes For Quality:

100 Meter Run

10 Slow Air Squats

5 Kettlebell Deadlifts

5 Straight Leg Walkouts to Push-ups

*Performed with light kettlebell

Mobility

Lying Chest Stretch: 1 Minute

Couch Stretch: 1 Minute

Movement Prep

Push-up Prep (https://youtu.be/xZuNKmOCNDY)

Establish Bottom Position (Elbows back with hips off the floor)

5 Push-ups

KB Swing Prep

*With Lighter Weight: *

5 Deadlifts

5 Russian Kettlebell Swings

Build to Workout Weight and Repeat

Metcon

Metcon (Time)

3 Rounds:

600 Meter Run

30 Russian Kettlebell Swings (53/35)

30 Push-ups
If unable to run complete one of the following:

750 Meter Row

60/42 Calorie Bike

Push-up Substitutions:

Reduce reps or elevate to box/bench

Group Stretch