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