Category: W.O.D.

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

Hammonasset CrossFit – CrossFit

Warm-up

With A Partner

400 Meter Medicine Ball Run

1 Minute

Partner Sit-ups

Partner Lateral Throws

Partner Chest Passes

Partner Squat Throws

Partner Alternating Slams

Movement Prep

TTB

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knees to Chest

3 Toes to Bar

Wall Balls

5 Front Squat

5 Push Press

5 Thrusters

3 Wallballs

Metcon

Metcon (Time)

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Med Ball Run (20/14)

15 Wallballs (20/14)

200 Meter Run

*Your score is your slowest time

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

30 jump rope

15 sit ups

20 jump rope

15 sit ups

10 jump rope

15 sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

28 minute AMRAP:

3 thrusters

6 box jumps

9 power cleans

12 HRPU

*every 4 minutes stop where you are and row 300 meters or run 200 meters. Pick up where you left off.

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Easy Single Unders

Glute Bridges

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch: 1 minute

Movement Prep

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Power Cleans (Floor)

1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean

Weightlifting

Metcon

Give athletes 15 minutes to build to a heavy 3-Position Power Clean

3-Position Power Clean

High Hang Power Clean

Hang Power Clean

Power Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

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

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.

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m Run

3 Rounds:

5 Broad Jumps

10m Bear Crawl

5 Push-ups

10m Crab Walk

20 Mountain Climbers

Skill Work

Teach/Review Squats with PVC—Front, Back, Over Head.

Heel balance drill (using 2.5 lb or 5 lb plates)

Mini Group WOD: (5-8 min)

In 2-3 relay-style groups, cross the squares by doing 1 heel-balance squat on each one. If your toes touch the ground, head back to the beginning, do 3 burpees, and try again. Once you make it across, do 3 knees raises and run 10m back to the start.

Metcon

Review movement standards for wall balls, ring rows and goblet squat

Metcon (AMRAP – Reps)

1 min at each station

3 Rounds

1. Cal Row

2. Wall Ball

3. Ring Rows

4. KB Goblet Squat

5. Rest

Count total reps each round

Game

Med Ball Soccer

Hammonasset CrossFit – CrossFit

Warm-up

30 Seconds

Easy Row

Push-up to Down Dog

Banded Pull-Aparts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

10 PVC Standing Bench Press

5 Push-ups

5 Empty Barbell Bench Press

Weightlifting

Give athletes 15 minutes to build to a heavy set of 3.

Bench Press

Metcon

Metcon (AMRAP – Reps)

Tabata:

Strict Pull-ups

Rower Calories

Push-ups

Rower Calories

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter run

5 inchworms

10 air squats

10 jump squats

10 dynamic 90’s (5 each side)

10 glute bridges

Metcon

Metcon (No Measure)

28 minute EMOM:

minute 1: 15 kb swings

minute 2: 10/12 calorie row

minute 3: 15 goblet squats

minute 4: 150 meter run
7 total rounds

*modify run as necessary (longer or shorter)

Hammonasset CrossFit – CrossFit

Warm-up

200 Meter Run

20 Seconds

Squat Hold

Burpees to Plate

Mobility

Dumbbell Squat Hold: 1 Minute

Child’s Pose: 1 Minute

Movement Prep

Each Side With Lighter Dumbbell (2 Jumps Away From Workout Weight):

5 Deadlifts

5 Straight Arm Jumps

5 High Pulls

5 Strict Presses

5 Push Jerks

10 Alternating Dumbbell Snatches

15 Second Dumbbell Squat Hold

10 Single Dumbbell Squats

*Build to 1 Jump Away From Workout Weight*

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches (55/40)

21 Single Dumbbell Squats (55/40)