08/11/2022
Announcements
“Bring a Friend” – Saturday, August 13th
CFN Social Night at Track 7 Natomas – August 17th @ 7pm
Come hang out, bring a friend (Human or Four Legged), enjoy a cold beer and good company!
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
3 sets: 30-second Jump Rope 3 Dumbbell Strict Press (each side) 4 Dumbbell Hang Power Clean 5 Suitcase Deadlifts (each side) 5 Bird Dogs (each side) 2. Workout Prep 3 sets: 10 Double Unders 3 Dumbbell Deadlifts 2 Dumbbell Hang Power Cleans 1 Dumbbell Shoulder to Overhead * Build in weight *
Workout
Fox in Socks (2 Rounds for time)
Rx: Teams of 2
3 sets: (each/1:1 – You go/I go)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
Target time per set: 2:00 mins
Time Cap: 12 mins
At 15 mins
1 set: (each/1:1 – Yo go/I go)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)
Time Cap: 30 mins
Cooldown
Warm-up (No Measure)
1 min foam Roll Quads
1 min foot smash with Lacrosse ball (each side)
30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](https://www.youtube.com/watch?v=636EQMF2tME)
[Single Leg Down Dog](https://www.youtube.com/watch?v=zfqS2TUiqUA)
Accessory
Warm-up (No Measure)
Mayhem Ready: Don’t Do This At The Gym (Grip Rehab)