11/17/2021
CrossFit Natomas – CrossFit
Warm-up
GEN: Warm-up (No Measure)
DYNAMIC WARM-UP & TOES-TO-BAR PROGRESSION
Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups
• If needed, scale the hollow rocks and the V-ups by tucking the body
into more of a ball and reach for the heels instead of the toes.
SPEC: Warm-up (No Measure)
TOES-TO-BAR Progression // Focus
1) Position on the Pull-up Bar // Grip and Active hang on bar
2) Kip Swing // Fast transition between hollow and arch body posi- tions
3) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position 4) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the back swing, lean back, and drive knees up
5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar // Knees up and extend legs towards the bar
6) Multiple Toes-to-Bar // Continue to press down in the back swing of each rep
SPEC: Warm-up (No Measure)
POWER CLEAN PROGRESSION & LOADING | 8:00
3-5 Reps of each movement
1) Clean Grip Deadlift
2) Clean Deadlift + Shrug
3) Partial Front Squats
4) Hang Power Clean
5) Power Clean
Weightlifting
Power Clean (1RM)
10 Minutes to find today’s heaviest Power Clean
Metcon
RX: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
5 Power Cleans (205/145#)
10 Toes-to-Bar
INT: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
5 Power Cleans (155/105#)
10 Toes-to-Bar
BGNR: Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
5 Power Cleans (75/55#)
10 Hanging Knee Raises
Cool Down
Metcon (No Measure)
3 Sets
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side :30 Banded Rack Stretch / Side