24
Nov
11/24/2021
CrossFit Natomas – CrossFit
Warm-up
GEN: Warm-up (No Measure)
DYNAMIC WARM-UP | 6:00
On a 5:00 Clock:
:20 Row, Bike, or Ski (moderate to fast pace)
10 Alternating Samson Stretch
5 Staggered Stance Good Mornings / Leg
5 Sit-ups (workout standard)
SPEC: Warm-up (No Measure)
DEADLIFT LOADING | 10:00
3-4 Sets x 5 reps
• Athletes should feel like they can perform at least 10 reps with the weight they choose for the workout.
Metcon
RX: Metcon (Time)
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (185/125#)
– Rest 2:00 between rounds – Time Cap = 30:00
INT: Metcon (Time)
3 Rounds For Time:
1000m Run
50 Sit-ups
25 Deadlifts (135/95#)
– Rest 2:00 between rounds
BGNR: Metcon (Time)
3 Rounds For Time:
600m Run
25 Sit-ups
15 Deadlifts (75/55#)
– Rest 2:00 between round
Cool Down
Metcon (Time)
2 Sets
:30 Cat Cow Stretch
:30 Standing Hamstring Stretch / Side
:30 Groiner Stretch / Side