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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


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


2 Power Cleans + 1 Push Jerk (Every 1:30 x 5 sets:)

2 Power Cleans + 1 Push Jerk (@65% of 1RM)


Front Squat (3-2-1-1-1 build up in weight)

Every 2:00 for 5 sets


Veggie Pizza (AMRAP – Rounds and Reps)


12 minute AMRAP:

8 Pull-ups

10 Alternating leg V-ups

12 Box Jump Overs (24/20)


12 minute AMRAP:

8 Strict Pull-ups

10 V-Ups

12 Box Jump Overs (24/20)


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


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)