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

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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