CrossFit Natomas – CrossFit


GEN: Warm-up (No Measure)


i. Trash Yard Game | 7:30

Split the class into two teams and stage them at opposite ends of the gym. Each team as a “yard” at either end of the gym.

Place an equal amount of med balls in each team’s yard (at the opposite end of the gym). Ideally you have 1.5 times as many med balls as you do team members in each yard.

At the call of, “go,” members from each team will pick up the med balls from their yard and bring it to their opponent’s yard.

Throughout the interval you will call out various movements and reps. For example, “10 air squats” or “5 push-ups,” at which point all athletes must stop and perform those movements.

Play three to five 1:30 rounds.

Athletes must carry the med balls, they may not throw them.

The team with the least amount of trash in their yard at the end of the 1:30 interval wins.

The opposing team must reset the med balls

ii. Squat Therapy | 5:00

Athletes place the med balls an arm’s length to half an arm’s length away from the wall.

Athletes squat down at a slow 2-second tempo and up at a 2-second tempo.

SPEC: Warm-up (No Measure)


Specific Movement Prep | 5:00

Substitute other bike options, row, ski, or run as needed.

Athletes can alternate this warm-up work with a partner.

Increase pacing across each set, start slowly in the first set.

**6 Sets x :20 Work / :20 Rest**

Final Movement Prep | 4:00

Adjust any distances where athletes struggle significantly to complete the half distances of 800/600m.

Athletes should be able to complete these distances well under the 2:00 mark.


BIKE: Metcon (4 Rounds for time)

Every 5:00 for 4 Sets:

Bike 2000m/1600m
**Scale to a 3:00 – 3:30 finish for each round

ROW: Metcon (4 Rounds for time)

Every 5:00 for 4 Sets:

1000/800m Row
**Scale to a 3:00 – 3:30 finish for each round

RUN: Metcon (4 Rounds for time)

Every 5:00 for 4 Sets:

800m Run
**Scale to a 3:30 – 4:00 finish for each round

Cool Down

Metcon (No Measure)


1:00 Alternating Standing Figure Four Stretch

:45 Standing Calf Stretch / Side