02/11/2022

CrossFit Natomas – CrossFit

Warm-up

Warm-up (No Measure)

1 set:

15 good mornings (unweighted)

5 inchworm + push-up

10 backstep lunges

5 jump squats, for max height

1 set:

15 RDLs (empty barbell)

3 wall walks

10 walking lunge steps, for distance

5 up-downs + max vertical jump

1 set:

15 good mornings (empty barbell)

:20 handstand shoulder taps

6 alternating samson lunge

5 burpee + max vertical jump

HANDSTAND WALK PRACTICE | 3:00

1 set:

3:00 handstand walk practice

Weightlifting

Metcon (Weight)

PRE-WORKOUT STRENGTH | 8:00

On a 7:00 clock:

Build to a heavy 4-rep front-rack lunge
Athletes can either power clean or hang power clean to get the bar to the rack from the floor.

Metcon

A: Metcon (Time)

6 rounds for time:

5 hang power cleans (155/105 lb)

10 weighted lunges
10 Minute Time Cap for Part A. Rest 1 Minute before starting Part B.

If you complete Part A in under 10 Minutes. Rest 1 Minute before starting Part B.

B: Metcon (Distance)

Then …

On a 4:00 clock for reps:

Handstand walk