Hammonasset CrossFit – 45 min Bootcamp/HIIT


Warm-up (No Measure)

8 minute warm-up:

300 meter row

Then cycle through the following:

10 pvc o/h squats

10 pvc pass thrus

10 walking lunges

10 dynamic 90’s


Metcon (No Measure)

10 minute AMRAP:

30 DU/90 singles

15 deadlifts

rest 3 minutes

10 minute AMRAP:

30 kb swings

15 box jumps

rest 3 minutes:

5 minutes:

400 meter run/500 meter row

max burpees

Dead Arm

Hammonasset CrossFit – CrossFit


250m Easy Row

1 Minute

Wide PVC Pass Throughs

Active Samson

1 Minute

PVC Fig 8’s (switch direction at :30)

Active Spidermans

1 Minute AMRAP (For Quality)

3 Push-ups

5 Sit-ups

7 PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts


Review Hang Power Snatch & OH Squat– (

With barbell or PVC:

15 Second Overhead Hold (Wrapping the Lats)

5 Pausing Overhead Squats

3 Overhead Squats

12 min EMOM

Every minute perform:

1 Snatch Grip Deadlift

1 Hang Power Snatch

1 Overhead Squat

Start light, build every 2-3 rounds. Record final weight on OH Squat.

Overhead Squat

Movement Prep

HSPU Prep:

:15 Second Handstand Hold Against Wall (Athletes Not Doing HSPU: Hold Bar Overhead or Push-up Position)

3 Kick Ups & Lowers (Athletes Not Doing HSPU: 3 Presses with Negative at Lighter Weight)

3 Strict/Kipping Handstand Push-ups (Athletes Not Doing HSPU: 3 Presses at Workout Weight)

Deadlift Prep:

5 Romanian Deadlifts

5 Hip Hinges (Hips to Knees)

5 Full Deadlifts


Metcon (AMRAP – Rounds and Reps)


5 Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)
HSPU Substitutions:

HSPUs with Feet on Box

5 Barbell Strict Press

15 Push-ups


Bonnie & Clyde

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

300m Row then

3 Rounds:

10 Med Ball Cleans

5 Foward/Side Lunges per leg

10 Scap Pulls

10 Scap Push Ups

Metcon (No Measure)

6 Minute Partner AMRAPs

1 min rest b/t AMRAPs

A: 250m Row

B: Anchored Sit-ups

A: 10 DB Lunges (5/leg)

B: Wtd Wall Sit

A: 10 Goblet Squats

B: Handstand Hold

A: 10 Wall Balls

B: L-Sit Hang

A: 10 Wtd Side Lunges

B: Wtd Plank
If you choose to do this workout solo, you will perform the required # of reps of the first movement followed by 30 seconds of the second movement for the 6 min AMRAP.

MS- Deadlift/EMOM

Hammonasset CrossFit – MS Strength & Conditioning



200 meter row

15 air squats

20 walking lunges

10 sit ups

10 push ups


Teach Sumo Deadlift with PVC. Split into 2 groups and rotate EMOM style every :45 sec for 5 rounds.

Group 1:

Sumo Deadlift x5

Group 2:

Anchored Sit-ups x10

Sumo Deadlift (5-5-5-5-5)


Metcon (No Measure)

20 min EMOM

Min 1: Jump Rope :40 sec

Min 2: KB Sumo Deadlift x10

Min 3: Burpees x 10

Min 4: Ring Rows x10

Min 5: Rest



Grab a partner and one wall ball

Athletes stand opposite a partner in two lines approximately 2 mats apart. One athlete in each pair is holding a 4#-6# medicine ball. One person (the Frog) waits at the end of the column. At the start of the game, everyone but the Frog gets into the bottom of the squat position and rolls (NO THROWING!!!) the medicine ball between partners. The medicine balls represent the “cars” the Frog is trying to get past. The Frog attempts to frog-hop down the column without getting tagged by the medicine balls. Players take turns getting to be the Frog

Shine Bright

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.

Provost II

Hammonasset CrossFit – CrossFit


300m Row

2 Rounds:

5 Burpees

5 Inchworms

10 Squat Therapy

10 Ab Mat Sit-ups

Skill Work

2-3 Rounds:

A. Wall Walks x3

B. Turkish Get-ups x6 (3/side)

C. Alternating DB Lunges x12

*Moderate weight, work on form


Metcon (Calories)

3 Rounds of:

Every 2 minutes on the 2 minutes

Mins 1-2: 100 DUs (or 200 Singles)

Mins 3-4: 3 Rope Climbs

Mins 5-6: Max Cal Row

Rest 2 min between rounds
*If you don’t finish the work in the 2 min time frame, move onto the next exercise or scale the rep count.

*Score is total calories over the 3 rounds.


Group Banded Stretches

This is How We Do It

Hammonasset CrossFit – 45 min Bootcamp/HIIT


Warm-up (No Measure)

8 minute AMRAP:

25 jump ropes

20 walking lunges

15 air squats

10 sit ups

5 push ups


Metcon (No Measure)

10 minute EMOM:

15 air squats

10 db push press

5 box jumps

rest 2 minutes

8 minute EMOM:

minute 1: 15 wall balls and max calorie row with remaining time

minute 2: rest (or repeat)

rest 1 minute

8 minute EMOM:

minute 1: 5 hang squat cleans and 5 push ups

minute 2: 30 DU or 90 singles

Belly Flop

Hammonasset CrossFit – CrossFit


:30 seconds each movement

10 meter Easy Shuttle Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

10 meter Moderate Shuttle Jog

Alternating Side Lunge

Walking Samson

Walking Spiderman

10 meter Faster Shuttle Jog

Push-up to Down Dog

Air Squats

Side Shuffles (:15 Seconds In/Out)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Couch Stretch – :45 Seconds Each Side

Wrist Stretch on Box – :45 Seconds

Child’s Pose on Box – :45 Seconds

Movement Prep


Box Jump Prep:

5 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

5 Box Jumps (Shorter Box)

Front Squat Prep (choose box/plate height that is comfortable)

3 Jumps Off Box (Above Parallel)

3 Jumps Off Box + Squat

With barbell:

3 Pausing Front Squats

3 Front Squats

Power Clean Prep

3 Jumps Off Box + Elbows

With barbell:

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Push Jerk Prep

3 Jumps Off Box + Punch

With barbell:

5 Push Jerks

Pull-up Prep

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

Burpee Prep

3 Push-ups

3 Jump Squats

3 Lateral Barbell Burpees

Build to Workout Weights on Barbell


Metcon (Time)


Box Jump Overs (24/20)

Power Cleans (115/80)


Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)

Group Stretch

Hang in There

Hammonasset CrossFit – Endurance


300m Run


Lunge Complex (across the gym)

Inchworms (across the gym)

10 Light KB Swings

10 Kip Swings


Metcon (Time)

4 Rounds for Time

800m Run

12 Burpees

10 Pull-ups (Ring Rows)

20 Walking Lunges

20 KB Swings


Ab Tabata (if time allows)


Hammonasset CrossFit – CrossFit


1 Minute

Easy Bike

Active Samson

:45 Seconds

Moderate Bike

Step Back Lunges

:30 Seconds

Faster Bike

Walking Lunge + Air Squat at Top

Dumbbell Warmup (Using 1 Light Dumbbell, 5 Reps Each Side):

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Hang Reverse Lunges


Pigeon Pose: 1 Minute Each Side

Dumbbell Ankle Stretch: 1 Minute Each Side

Elevated Front Rack Stretch: 1 Minute

Couch Stretch: 1 Minute Each Side

Movement Prep

5 Reverse Lunges Each Leg (No Weight)

4 Reverse Lunges Each Leg (Lighter Weight)

3 Reverse Lunges Each Leg (Workout Weight)


Metcon (Time)

5 Rounds:

10 Dumbbell Front Rack Reverse Lunges (50/35)

20/14 Calorie Row

Group Stretch