08/24/2022
Announcements
NurtiShop Downtown will be @ CFN on Wednesday, 8/24 from 4-7pm. Come check out their supplements. In-body scan will be available to our members.
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
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 have two Power Cleans + Push Jerk. These are completed in singles with a 5-10 second reset between reps. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up. athletes should pause at the top of the cleans, reset hands if needed, and then drive into the push jerk. For the Front Squats, athletes will transition over to the rack. Make sure they strip the weight down before climbing to a heavy single. This next portion is based on feel. Athletes will start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!
3. Workout Prep
1 set:
2 Strict Pull-ups
3 GHD’s
4 Box Jump Overs
Strength
2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:)
2 Power Cleans + 1 Push Jerk (@65% of 1RM)
Strength
Front Squat (3-2-1-1-1 build up in weight)
Every 2:00 for 5 sets
Workout
Veggie Pizza (AMRAP – Rounds and Reps)
Rx:
12 minute AMRAP:
8 Pull-ups
10 Alternating leg V-ups
12 Box Jump Overs (24/20)
Rx+:
12 minute AMRAP:
8 Strict Pull-ups
10 V-Ups
12 Box Jump Overs (24/20)
Beginner:
12 minute AMRAP:
10 Ring Rows
15 Sit ups
12 Box step ups (24/20″)
Target number of rounds: 5-6 rounds
Minimum number of rounds before scaling: 4
Cooldown
Metcon (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)