07/18/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
10 PVC Pass Throughs
10 Good Mornings
10 Overhead Squats
10 PVC Sotts Press
– Then –
3 Rounds:
:30 Row
10 Air Squats
10 Hand Release Push Ups
5 Slow Front Squats
POST STRENGTH/GYMNASTICS WORK
Burgener Warm-Up
* Perform 5 reps at each movement
-into-
5 x High Hang Snatch
5 x Hang Snatch
5 x Snatch (PVC or Empty Barbell)
* Athletes should focus on footwork and finishing their pull
Strength
Paused Front Squat (5×1)
Gymnastics
Strict Weighted Chin up (5×2)
If utilizing a Band or Bodyweight. Complete 3-5 Reps each round.
The front squat and Chin-Ups will be done alternating in a Every 90 second format.
Ex.
R1 – Front Squat
R2 – Chin Ups
R3 – Front Squat
R4 – Chin Ups
Workout
Friends in Low Places (Time)
For Time:
12-9-6-3
Squat Snatch
24-18-12-6
Burpee over Bar
Rx: (115/85)
Rx+: (135/95)
Scaling Options:
A. 18-15-12-9
Burpee over Bar
B. 24-18-12-6
Alternating Dumbbell Snatch (light)
Up Downs
Target time: 7-9 minutes
Time cap: 12 minutes
Cooldown
Warm-up (No Measure)
Cooldown/Mobility
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
[Forward Fold Wide Leg](https://www.youtube.com/watch?v=vB5GtHh9l2Y)
[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)
[Trap Smash](https://www.youtube.com/watch?v=YMPtKMjWlR4)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Back Health and Anatomy Lessons with Rich Boning