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CrossFit Nauset – CrossFit

G

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Warm-up

WARM-UP (No Measure)

400m run, 500m Row, 600m AB

10 bug to superman

10 marching glute bridge

10 banded thrusters

10 bent knee iron cross

10 ring rows

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

STRENGTH

A: Deadlift (5@65%,5@75% and 5+@85% of 1RM)

50% Bar and Bumper weight. Remainder in chains.

B1: Weighted hip thrust (3×12@85%)

B2: seated box jump (3×6)

box jump from a seated position
1 more rep than last week