7/05/2022
CrossFit Natomas – CrossFit
Warm Up
Warm-up (No Measure)
GENERAL WARM-UP
500m Row or 400m Run
-into-
3 sets:
5 Alt. V-ups (each side)
5 Knees to Elbows
3 Clean Deadlifts (empty bar)
3 Hang Muscle Cleans (empty bar)
3 Power Cleans (empty bar)
WORKOUT PREP
3 sets:
3 Toes to Bar
2 Power Cleans (Build across – go heavier than starting weight)
Workout
Firecracker (4 Rounds for time)
3 rounds:
10 Toes To Bar
10 Power Cleans
-Time cap: 5:00 on the clock
3 rounds:
8 Toes To Bar
8 Power Cleans
-Time cap: 10:00 on the clock
3 rounds:
6 Toes To Bar
6 Power Cleans
-Time cap at 15:00 on the clock
3 rounds:
4 Toes To Bar
4 Power Cleans
-Time cap: 20:00 on the clock
***
Rx:
(95/65)
(115/80)
(145/100)
(165/115)
Rx+:
(105/75)
(135/95)
(165/115)
(185/125)
Target time each set: 2-3 minutes
Time cap each set: 5 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)