W.O.D.

HS/MS- Full Count

Hammonasset CrossFit – MS Strength & Conditioning

Warm-up

100m Jog

30 sec each:

Quad Stretch

Knee to Chest

Straight Leg Kicks

100m Jog

10 meters each:

Walking Spidermans

High Knees

Butt Kickers

100m Jog

5 Burpees

5 Push-up to Down Dog

10 Air Squats

Mobility

Child’s Pose on Kettlebell – 30 sec

Weightlifting

Teach/Review KB/DB Suitcase Deadlift and Farmer Carry.

Superset:

A1: Suitcase Deadlift 5×5

A2: Farmer Carry 5×20 meters

A3: Sit-ups 5×10

Suitcase Deadlift (5×5)

Movement Prep

*With a Lighter Kettlebell:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings Swings

Rehearsal

Build to Workout Weight

1 Round

5 Kettlebell Swings

5 Calorie Row

50 Meter Med Ball Run

Metcon

Metcon (Time)

30-25-20-15-10:

Kettlebell Swings

After Each Set:

10 Calorie Row

200 Meter Med Ball Run

Game

Kettlebell Game

Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a straight arm plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Quad Squad

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up (No Measure)

300m Row/Run

3 Rounds:

10 Med Ball Clean to Press

10 Ring Rows

10 Russian KB Swings

10 Side Lunges

Metcon (No Measure)

4 Rounds per quad

30 sec work each movement

1 min rest between each quad

Wall Balls

Wall Sit

Wall Ball Sit Up

Med Ball Plank

*1 min Row*

KB Swings

Left Arm KB Row

Right Arm KB Row

KB Strict Press

*1 min Jump Rope*

Plate Ground to OH

Plate Side Lunges

Plate Burpees

Plate Russian Twist/Press

*200m Run or 1 min Row*

Full Count

Hammonasset CrossFit – CrossFit

Warm-up

20 Seconds:

Easy 100m Jog

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate 100m Jog

Walking Spidermans

Walking Samson

Push-up to Down Dog

Faster 100m Jog

Air Squats

High Knees

Butt Kickers

Game

Kettlebell Game

Using the kettlebells in the middle of the floor for this. Divide the class into two teams, one on either side of the kettlebells. From a high plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Mobility

Child’s Pose on Kettlebell – 1 Minute

Movement Prep

*With a Lighter Kettlebell:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Kettlebell Swings Swings

Rehearsal

1 Round

10 Kettlebell Swings

5 Calorie Row

100 Meter Run (No Ball)

Build to Workout Weight

1 Round

5 Kettlebell Swings

5 Calorie Row

50 Meter Med Ball Run

Metcon

Metcon (Time)

30-25-20-15-10:

Kettlebell Swings (53/35)

After Each Set:

12/10 Calorie Row

200 Meter Med Ball Run (20/14)

Ladder

Hammonasset CrossFit – Endurance

Warm-up

300m Row

2x:

10 Squat Therapy

Lunge complex across the gym

5 Inchworm w/push-up

20 Mountain Climbers

Dynamic Movements

Tabata 10m Sprints

Metcon (Time)

1000m Row

50 Jumping Jacks

40 Sit-ups

30 Push-ups

20 Air Squats

30 Push-ups

40 Sit-ups

50 Jumping Jacks

1000m Row

Right Into It

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

8 minute AMRAP:

5 inchworms

5 dynamic 90s each arm

5 air squats

5 jump squats

10 walking lunges

Metcon

Metcon (No Measure)

In teams of 2 with a 40 minute running clock, complete the following:

10 minute partner row

at the 10 minute mark begin the following:

30 minute partner AMRAP:

6-12-18-24-30-36-42-etc…

box jumps

wall ball

clean and jerk
*one partner working at a time

*split row evenly

*split reps evenly

Get In, Get Out

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.

Rinse and Repeat

Hammonasset CrossFit – Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

10 minute AMRAP:

100 meter row

:30 squatted prayer

10 wall slides

10 runner’s lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

35 minute AMRAP of:

In teams of two, working at the same time…

Partner A:

5 shoulder to overhead

10 deadlifts

10 box jumps

Partner B:

5 pull ups

10 KB swings

10 KB goblet squats

*partners will split a 500 meter row after every round

*switch lead person each round

Finisher

2 rounds:

25 v-ups

25 Russian twists

Long Road Home

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

Group Tabata:

3x:

jump rope

lunges

walk out no push up

air squats

Metcon

Metcon (No Measure)

28 minute EMOM

(7 rounds of each movement)

150 meter row

15 goblet squats

15 kb swings

15 goblet lunges

Hit ’em High, Hit ’em Hard

Hammonasset CrossFit – Boxcamp

Warm-up

Warm-up (No Measure)

Put up the bags:

Tabata Group Warm-Up: (4x at each station) 20/10

alternating jabs on the bags

air squats

lunges

sit ups

Metcon

Metcon (No Measure)

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

Thank You!

Hammonasset CrossFit – 45 min Bootcamp/HIIT

Warm-up

Warm-up (No Measure)

3x:

:30 wall slides

:30 squat therapy

:30 push up toe touch

:30 child’s pose

Metcon

Metcon (Time)

Find a partner

80-60-40-20 of:

front squats

push press

box jumps

kb swings
*one partner working at a time

*splitting the reps evenly

*increase weight as the reps decrease

*resting partner will hold a plank while other partner is working