08/15/2022

14
Aug

08/15/2022

Announcements

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)

2 Minute Bike or Row

-Then-

3 sets:

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch Push Press

5 Overhead Squats

5 Squat Snatch

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.

3. Workout Prep

2 sets:

5 Dumbbell Bench (build-in weight)

3 Toes to Bar

Strength

Snatch (1×1)

Workout

Top Gun (Time)

Rx:

10 rounds

10 Dumbbell Bench

(40×2/25×2)

7 Toes to Bar

Rx+:

10 rounds:

10 Dumbbell Bench

10 Toes to Bar

(50×2/35×2)

Scaled:

10 rounds

10 Bar Push-ups

10 Hanging Knee Raises

Target time: 12-14 minutes

Time cap: 16 minutes

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)

Accessory

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