11/23/2021
CrossFit Natomas – CrossFit
Warm-up
GEN: Warm-up (No Measure)
PUSH JERK & JUMP ROPE PROGRESSION | 10:00
3 to 5 Reps of Push Jerk Progression Movements
1) Jump and Land (Hands at Sides) // Hip Extension and Footwork
2) :20 Single Unders / Rest :20 / :20 Singles Unders
3) Jump and Land (Hands at Shoulders) // Hip Extension and Torso Position
4) :20 Double Unders / Rest :20 / :20 Double Unders
5) Jump, Punch, and Land with Arms Extended Overhead // Timing
6) :20 Double Unders / Rest :20 / :20 Double Unders
7) Push Jerk with DB’s (Lighter than workout weight) // Timing and pushing against the DB’s into the partial squat.
SPEC: Warm-up (No Measure)
PLYOMETRIC SKILL SESSION | 15:00
EMOM 12:00
Minute 1 | 5 Depth Jumps
Minute 2 | 5 Box Jumps For Height Minute 3 | 5 Box Jumps From Seated
–
PRE-WORKOUT MOVEMENT PREP
1-2 Sets:
5 DB Push Jerks (workout weight)
5 Double Unders
5 Weighted Step-ups
5 Double Unders
Metcon
RX: Metcon (Time)
3 Rounds For Time:
25 DB Push Jerks (50/35#)
50 Double Unders
25 Weighted Step-ups (24/20″)
50 Double Unders
INT: Metcon (Time)
3 Rounds For Time:
25 DB Push Jerks (35/20#)
25 Double Unders
25 Weighted Step-ups (24/20″)
25 Double Unders
BGNR: Metcon (Time)
3 Rounds For Time:
20 DB Push Jerks (15/10#) 60 Single Unders
20 Step-ups
60 Single Unders
Cool Down
Metcon (Time)
Accumulate
1:00 Foam Roll Quads
1:00 Foam Roll Lower Back 1:00 Foam Roll Calves