Champions

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

300 meter row

30 seconds jump squats

30 seconds squatted prayers

30 seconds pvc good mornings

30 seconds pvc pass throughs

Metcon

Metcon (No Measure)

Stations: (5 minute mini AMRAPS, 2 minutes of rest)

10 calorie row

10 kb swings

10 back squats

5 burpees to rig/target

10 box jumps

5 thrusters

*rest 5 minutes then begin 2nd Metcon

Metcon

Metcon (No Measure)

Stations: (5 minute mini AMRAPS, 2 minutes of rest)

10 goblet squats

100 meter run

10 push press

5 push ups

10 db plank row

15 du/30 singles

Sunday

Hammonasset CrossFit – CrossFit

Warm-up (No Measure)

100m Run

25 DUs (50 Singles)

10 Walking Lunges

30 Mountain Climbers

Metcon (No Measure)

30 Sec Work: 30 Sec Rest

Thrusters (95#/65#)

Lateral Burpees

Air Squats

Push Press(95#/65#)

Squat Jumps

Russian Twists (20#/14#)

power Clean (95#/65#)

4 Rounds

After each round athletes will complete either a 400m Row or 300m Run. The next round starts when all athletes have completed the row/run.

Stretch/Mobility

100

Hammonasset CrossFit – CrossFit

Warm-up

5 minute running clock:

100 meter run

10 air squats

10 lunges

10 sit ups

Then:

Group “Roxanne” Burpee Warm-up

Metcon

Metcon (Time)

Find a Partner

Buy In: 400 meter partner run

100 wall balls (20/14)

100 kb swings (53/35)

100 goblet squats (53/35)

100 box jumps (24/20)

100 deadlifts (135/95)

Buy Out: 400 meter partner run
Partners will run together. Then one partner works while the other rests. All reps must be split evenly.

Finisher

100 ab mat sit ups as a team. Split reps evenly.

Jab, Cross, Hook

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.

Hello Friday

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

2-3x:

200m Run

200m Row

40 DUs (100 Singles)

10 Walking Lunges

10 KB SDHP (light)

10 Ring Rows

10 Sit Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 DB Snatch (5/arm)

10 DB OH Squat (5/arm)

10 Calorie Row

Rest 2 min

AMRAP 10

10 SDHP

10 V-ups (tuck-ups/abmat situps)

100 Singles (40 DUs)

Rest 2 min

AMRAP 10

10 Front Rack Lunges

10 Pull Ups (Banded/Ring Rows)

100 Meter Run

Stretch/Mobility

Friday

Hammonasset CrossFit – CrossFit

Dynamic Movements

6-8 minutes:

10m walking monster bands forward

10m walking monster bands backwards

10m walking lateral monster bands-facing right

10m walking lateral monster bands-facing left

10 PVC pass thrus

10 Figure 8’s

100m jog

Weightlifting

Clean

Metcon (Weight)

Every 2 minutes for 16 minutes (8 sets)

1-2 Clean (squat)

building to heavy 1 (NOT 1RM)

Metcon

Metcon (Time)

100 calorie Row for time

*Be happy its not a marathon row:)

*Come in and test your mental and physical capacity.

Thursday

Hammonasset CrossFit – CrossFit

Warm-up

foam roll quads, hamstrings, back, shoulders,

light row

Dynamic Movements

2-3 sets (light weight)

100m run

10 Goblet squats

10 Good Mornings

10 Jump Squats

Weightlifting

Back Squat

E2MOM for 14 minutes

1: 5 reps

2: 3 rep

3: 2 reps

4-7: 1 rep

building to 85-90%

Metcon

Metcon (Time)

2 Rounds

10 Chest to Bar pull ups (12 PU or 12 strict band)

15 HPC 135/95

20 Handstand push up (25 hand release)

30 KB Swings 70/53 (53/35)

40 Double Unders (80 singles)

When both rounds are complete MOVE ON TO:

2 rounds

200m farmer carry

rest between as needed

*Goal on FC is to only rest once during 200m, so pick your weight accordingly but don’t go too light either!

Swing…but Don’t Miss

Hammonasset CrossFit – Boxcamp

Warm-up (No Measure)

3 Rounds:

40 Jump Rope Singles

10 Light Plated OH Walking Lunges

10 Plated Squat Chest Press

10 Modified Burpees (no PU)

10 Sit Ups

Metcon (No Measure)

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

HS-C&J

Hammonasset CrossFit – HS Strength & Conditioning

Warm-up

Warm up 8 (No Measure)

Run or Row 400m

1. Inchworm x 8

2. Walking Lunges

3. Upward/Downward Dog

4. High Knees 50m

5. Butt Kicks 50m

6. Good Mornings-PVC/light bar

Skill

Clean and Jerk

Weightlifting

A1: Clean and Jerk 5×3

A2: Med Ball Twists 5×20

Clean and Jerk (3-3-3-3-3)

Stay light and work on form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes

5 Pull-ups

10 Shoulder to Overhead

12 Burpee Over Bar

Finisher

200m FAST run x 3

1:1 minute rest between

Stretch/Mobility

MS-Front Squats

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

300m run or 400m row

3x

5 perfect push ups

10 squat therapy

5 broad jumps

10 ring rows

Finish with:

Banded pass throughs

Weightlifting

Front Squat (4-4-4-4)

Focus on good form, only build if form is good
Abmat sit ups (after each set)

15-15-15-15

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 strict pull ups (scale banded or 6 ring rows)

9 wall balls

12 burpees

Game

Athlete’s Choice

Stretch/Mobility

Couch stretch