07/22/2022

21
Jul

07/22/2022

CrossFit Natomas – CrossFit

Warm Up

Warm-up (No Measure)

Movement Prep/Activation and Increasing Heart Rate

-into-

6 min AMRAP

10-sec handstand hold

5 Alt V-ups (each side)

5 Knees to elbows

5 Stepback Lunges w/ plate overhead (each side)

2. Workout Prep

2 sets:

5 Toes to Bar

10ft Overhead Walking Lunge (increase weight)

Workout

Metcon (Time)

“If Tomorrow Never Comes”

Rx+

3 rounds:

30 Toes to Bar

50’ DB Overhead Walking lunge (50/35)

Rx:

3 rounds:

20 Toes to Bar

50’ DB Overhead Walking lunge (45/30)

Target time: 8-10 minutes

Time cap: 12 minutes

Strength

Plate Front Raise (4 sets: 10 reps )

*Rest 1:00-1:30 b/t sets

Gymnastics

GHD Hip Extension (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets
Substitute Weighted Good Mornings if needed

Cooldown

Warm-up (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

Warm-up

Warm-up (No Measure)

Daily Maintenance 10Mins Thompson Roller Posterior Chain

https://youtu.be/4Os1bLKjV2s