08/17/2022
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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)