CrossFit Nauset – CrossFit
Warm-Up
Warm-Up (No Measure)
3 ROUNDS
10 Alt. Groiners + Twist Away
5 Squat 2 Stand
10 Kneeling Lat Stretch*
5 Scap Pull-Ups + 5 Kip Swings
10 Tuck Ups
*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.
Strength – All
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
*Start Light-Moderate and build to Moderate.
Week 3 of 7 (Oly Cycle)
(Score is Weight)
Workout – Performance
P1: Part 1 (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
3-6-9-and so on…
Front Squats (115/75)
Toes to Bar
(Score is Rounds + Reps)
-Rest 2:00-
P2: Part 2 (Time)
FOR TIME
20 Front Squats
15 Toes to Bar
10 Front Squats
5 Toes to Bar
(Score is Time)
Workout – Fitness
F1: Part 1 (AMRAP – Rounds and Reps)
AMRAP x 6 MINUTES
3-6-9-and so on…
Front Squats (75/55)
Kipping Knees 2 Chest
(Score is Rounds + Reps)
-Rest 2:00-
F2: Part 2 (Time)
FOR TIME
20 Front Squats
15 Kipping Knees to Chest
10 Front Squats
5 Toes to SOMETHING
(Score is Time)
▪️Shoot for unbroken Knees to Chest!
Toes to something should be at least to waist height.
Optional Cool Down
EMOM+ (time permitting) (No Measure)
Couch stretch to Cobra Stretch
Use a medball
Hold as long as you can or feels effective. Then switch and repeat.
