07/19/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
PVC Circuit
3 Minutes Bike or Row
3 sets:
5 Bench Press (empty bar – build across)
10 Plate toe touch (each side)
3 Box Step Up (each side)
100m jog
Workout Prep
1 set:
5 Deadlifts
3 Box Jumps
20-second Run
Strength
Bench Press (5 sets of 1 @80-90% of 1RM )
2-2-2-1-1-1-1-1
Gymnastics
Max Height Box Jump (Distance)
Max Height Box Jump
3 High Box Jumps x 5 sets
*4-6″ below max height for 1 rep
Workout
The Dance (7 Rounds for distance)
7 sets:
1:30 AMRAP
10 Deadlifts
5 Box Jumps (24/20)
Max Meter Row in Remaining Time
-rest 1:30 between sets-
Rx: (115/80)
Rx+: (135/95)
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)
Warm Up
Warm-up (No Measure)
Mayhem Ready: Upgrade Your Basic Mobilization Routine with Lazarus Floss