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