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CrossFit Nauset – CrossFit

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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.