Category: W.O.D.

Hammonasset CrossFit – CrossFit

Warm-up

Line Drills + Mobility

*Around Line of Wallballs:*

Easy Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Side Lunge

Faster Jog

Side Shuffle

Air Squats

Child’s Pose on Medicine Ball

Squat Hold with Medicine Ball

Game

Musical Wallballs

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of 2

AMRAP 25:

70 Wallballs (20/14)

60 AbMat Sit-ups

50 Calorie Row

40 Box Jumps (24/20)

Hammonasset CrossFit – CrossFit

Warm-up

3 rounds:

300m Row

5 Inchworms w/Push-up

5 Barbell Strict Press

5 Barbell RDLs

Mobility

Child’s Pose: 1 minute

Pigeon Pose with Lat Reach: 1 minute each side

Movement Prep

Burgener warm-up for Snatch and Clean. Review Push Jerk.

Warm up both movements as each can be used at any point throughout the workout.

Metcon

Time cap will be 20 minutes.

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

400m Run

2x:

10 Air Squats

10 Burpees

10 Jumping Jacks

Weightlifting

With Med Ball and PVC:

Practice squat form

Front Squats (5-5-5-5-5)

From rack. May build in weight as long as good form is maintained.

Metcon

Metcon (No Measure)

TABATA!!!!! Each movement 20 work/10 rest x8

1. Bar Facing Burpees

2. Mountain Climbers

3. Med-ball Squats

4. Sit-ups

5. Ball Slams

Game

Coach’s Choice

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

25 jump ropes

10 spiderman lunges

10 banded pass thrus

25 jump ropes

10 air squats

10 banded figure 8’s

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 – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute Warm-Up

20 single jumps

with barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 deadlifts

100 meter row/run

Metcon

Metcon (No Measure)

35 minute running clock

In 7 minutes complete:

5 Rounds

7 deadlifts

7 hang power cleans

7 shoulder to overhead

5 box jumps

-rest the rest of the time

at the 7 minute mark begin:

5 Rounds

6 deadlifts

6 hang power cleans

6 shoulder to overhead

5 box jumps

-rest the rest of the time

at the 14 minute mark begin:

5 Rounds

5 deadlifts

5 hang power cleans

5 shoulder to overhead

5 box jumps

-rest the rest of the time

at the 21 minute mark begin:

5 Rounds

4 deadlifts

4 hang power cleans

4 shoulder to overhead

5 box jumps

-rest the remaining time

at the 28 minute mark begin:

5 Rounds

3 deadlifts

3 hang power cleans

3 shoulder to overhead

5 box jumps
*start light and increase weight every 7 minutes

*goal is to complete the 5 rounds every 7 minutes earning rest

*if you do not want to rest, you can run or row the remaining time

Hammonasset CrossFit – CrossFit

Warm-up

300m Run

500m Row

30 seconds:

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Spend 5 minutes warming up your goat movements.

Weightlifting

Give athletes 15-20 minutes for Bench Press.

Bench Press (5-5-5-5-5-5+)

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

Metcon (No Measure)

EMOM 16

Odd: Movement 1

Even: Movement 2

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

100 meter row

10 pvc pass thrus

10 pvc o/h squats

10 pvc figure 8’s

10 pvc o/h lunges

Metcon

Metcon (Time)

50 goblet squats

50 KB swings

50 sit ups

200 meter row

40 goblet squats

40 KB swings

40 HRPU

400 meter row

30 goblet squats

30 KB swings

30 sit ups

600 meter row

20 goblet squats

20 KB swings

20 HRPU

800 meter row

10 goblet squats

10 KB swings

10 sit ups

1,000 meter row

Hammonasset CrossFit – CrossFit

Warm-up

3 Rounds:

250m Row

5 AbMat Sit-ups

5 Push-up to Down Dog

10 PVC Pass Throughs

Mobility

Kettlebell/Foam Roller Thoracic Opener: 2 Minute Hold

Movement Prep

Sit-up Prep:

Establish Bottom Position

7 AbMat Sit-ups

KB Swing Prep:

*With Lighter Bell:*

10 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings

*Build to Workout Weight*

5 Russian Kettlebell Swings

5 Kettlebell Swings

Weightlifting

Review Hang Power Snatch

Hang Power Snatch (Heavy Set of 3)

Metcon

Metcon (Time)

5 Rounds:

20 Kettlebell Swings (53/35)

20 AbMat Sit-ups

20 Calorie Row

Group Stretch

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

25 jump ropes

10 spiderman lunges

10 banded pass thrus

25 jump ropes

10 air squats

10 banded figure 8’s

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 (5 Rounds for reps)

1 min at each station

5 Rounds

1. Cal Row

2. Wall Ball

3. Ring Rows

4. KB Goblet Squat

5. Rest

Count total reps each round

Game

Coach’s Choice