CrossFit Nauset – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10/8 Cal AB | 12/10 Cal Row | 200m Run
10 Good Mornings
20 Single Unders
10 Ring Rows
Into…
1 ROUND
10/8 Cal AB | 12/10 Cal Row | 200m Run
5 Jefferson Curls
10 Single-Single-Doubles
10 Jumping Pull-Up Negatives
Into…
1 ROUND
10/8 Cal AB | 12/10 Cal Row | 200m Run
10 Deadlifts
20 Double Unders
5 Scap Pull-Ups + 5 Kip Swings
Extended Warm-Up – Performance
P: Metcon (No Measure)
3 SETS
1-2 Ring Muscle-Ups
5-7 Deadlifts*
:30 Double or Triple Under Practice**
-Rest As Needed b/t Sets-
*Start Light-Moderate and build to workout weight.
**For those who need or want something more challenging
(No Measure)
Extended Warm-Up – Fitness
F: Metcon (No Measure)
3 SETS
3-5 Pull-Ups
5-7 Deadlifts*
:30 Single or Double Under Practice
-Rest As Needed b/t Sets-
*Start Light and build to workout weight.
(No Measure)
Workout – Performance
P: Metcon (Time)
ON A 22:00 RUNNING CLOCK…*
40 Ring Muscle-Ups
60 Deadlifts (225/155)
80/60 Cal AB | 92/75 CAL Row
240 Double Unders
*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.
(Score is Time)
Workout – Fitness
F: Metcon (Time)
ON A 22:00 RUNNING CLOCK…*
40 Strict Pull-Ups
60 Deadlifts (155/105)
60/40 Cal AB | 78/58Cal Row
360 Single Unders
*Partition as needed. Can start and mix movements in any order. Any reps not completed at the end of the 22:00 are added as seconds to the score. Ex: you do not complete 30 reps, your score is 22:30.
(Score is Time)
Optional Cool Down
Metcon (No Measure)
AMRAP x 6 MINUTES
5/5 Moose Antlers
5/5 Sciatic Nerve Floss
5 Jefferson Curls (option to hold barbell)
(No Measure)
