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CrossFit Nauset – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 100m Run + Max Squat 2 Stand

MIN 2 – :45 Lunge + Lunge + Air Squat

MIN 3 – 10 Up-Downs + Max Cat/Cow

MIN 4 – :45 Cossack Squats

Strength

Back Squat (1×5 / 1×5 / 1×5*)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

5 SETS*

AMRAP x 3 MINUTES

12 DB Goblet Squats

8 Alt. DB Goblet Lunges

200m Run | 15/12 Cal Row | 12/10 Cal AB

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

Cool Down

Warm-up (No Measure)

EMOM

Pigeon Stretch

Couch Stretch