CrossFit Nauset – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 6 MINUTES
MIN 1 – :40 Arm + Body Rowing/Biking
MIN 2 – :40 Heels Down Rowing/Biking*
MIN 3 – :40 Heel Up Rowing/Biking*
MIN 4 – :40 Rowing/Biking (SPM 22-24 | 250 watts)
MIN 5 – :40 Rowing/Biking (SPM 25-27 | 300 watts)
MIN 6 – :40 Rowing/Biking (SPM 26-30 | 350+ watts)
*Heels Down = feet stay flat on footplates. This shortens the stroke but allows more hamstring recruitment.
*Heel Up = rolling up to the balls of the feet. This slightly lengthens the stroke and recruits more quads.
Into…
2-3 ROUNDS
10 Alt. Box Step-Ups*
12 Deadbugs*
15 Single DB Curls (Because it’s Saturday)
*RNDS 2-3 completed 6-8 Box Jumps + 8-10 Sit-Ups.
Workout – Performance
P: Metcon (Time)
FOR TIME
1250/1000m Row | 60/50 Cal AB| 1 Mile Run
25 Box Jumps (24/20)
35 Sit-Ups
1000/800m Row | 50/40 Cal AB | 1200m Run
25 Box Jumps
35 Sit-Ups
750/600m Row | 40/30 Cal AB | 800m Run
25 Box Jumps
35 Sit-Ups
500/400m Row | 30/25 Cal AB | 400m Run
25 Box Jumps
35 Sit-Ups
(Score is Time)
Workout – Fitness
F: Metcon (Time)
FOR TIME
1000/800m Row | 50/40 Cal AB | 1200m Run
20 Box Jumps (20)
30 Sit-Ups
750/600m Row | 40/30 Cal AB | 800m Run
20 Box Jumps
30 Sit-Ups
500/400m Row | 30/25 Cal AB | 400m Run
20 Box Jumps
30 Sit-Ups
250/200m Row | 15/12 Cal AB | 200m Run
20 Box Jumps
30 Sit-Ups
(Score is Time)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
60 CalRow | 50 Cal AB | 1600m Run (4x400m)
100 Box Jumps (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. Must switch row every 250m. Split all other work as needed.
(Score is Rounds + Reps)
Optional Cool Down
Metcon (No Measure)
2-3 SETS FOR QUALITY
:30/:30 Banded Ankle Distraction (Box Optional)
10 Narrow Stance Squats
5/5 Single Leg Box Negatives
15 Heel Elevated Glute Bridge-Ups
-Rest as Needed b/t Sets-
(No Measure)
