07/11/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

400m Jog or 500m Row

-into-

3 sets:

5 alt. V-ups (each side)

5 Knees to Elbows

5 1¼ Squats (empty bar)

5 Low ring Muscle-up transitions

3. Workout Prep

3 sets:

3 Squat Snatch (build up in weight)

1-2 Muscle Ups(build up to a full muscle up by the 3rd set)

Strength

Front Pause Squat (5×2)

2 Pause Front Squats x 5 sets @75% of 1RM

* Pause for 2 seconds at bottom
Every 90 seconds for 5 sets

Workout

Don’t Stop Believin (7 Rounds for time)

Every 3:00 for 7 sets:

3/2 Ring Muscle Ups (Or 12 Chest to Bar)

8 Squat Snatches

Rx: (95/65)

Rx+: (115/80)

Time Cap for each set is 1:30

Cooldown

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)

[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)