08/17/2022

16
Aug

08/17/2022

Announcements

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CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

2:00 Run/Bike/Row

– Then –

3 sets:

5 Clean Grip Deadlifts

5 Muscle Clean + Strict Press

5 Hang Squat Clean

5 Push Press

5 Squat Clean and Push Jerks

* perform with a PVC pipe or empty bar *

2. Strength Prep

Athletes will spend 10-12 minutes building to a heavy single on Squat Clean and Push Jerk with a barbell. Rep is performed as a squat but can be adjusted to a power clean and push jerk. 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 Kettlebell Swings

5 Wall Balls

3 Strict Pull Ups

Strength

Clean and Jerk (1×1)

Workout

Rooster (Time)

For Time:

50 Kettlebell Swings (53/35)

30 Wall Balls (30/20)

20 Strict Pull Ups

30 Wall Balls (30/20)

50 Kettlebell Swings (53/35)

Scaled:

50 Kettlebell Swings (35/25)

30 Wall Balls (20/14)

15 Strict Pull Ups

30 Wall Balls (20/14)

50 Kettlebell Swings (35/25)

Beginners:

50 Russian Kettlebell Swings (light)

30 Wall Ball Thrusters (light)

20 Ring Rows

30 Wall Ball Thrusters (light)

50 Russian Kettlebell Swings (light)

Target time: 12-14 minutes

Time cap: 18 minutes

Cooldown

Warm-up (No Measure)

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)

Accessory

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