01/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 15:00]

3 Rounds. . .

0:40 Bike Moderate Pace

0:20 Bike Recovery Pace

0:40 Bike Hard Pace

0:20 Bike Recovery Pace

0:40 Bike Max Effort Pace

0:20 Bike Recovery Pace

20 Bodyweight Glute Bridges

TECHNIQUE & BUILD [15:00 – 22:00]

EMPTY BARBELL

5 Good Mornings

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

3 Rounds. . .

0:05 Pause at Mid Shin

0:05 Pause at The Knee

0:05 Pause at Lockout

[Coach: neutral spine and bar maintaining contact with the body]

LIGHTWEIGHT

5 Eccentric Deadlifts (0:05 tempo on the way down)

[Coach: hips back neutral spine when returning the bar to the floor]

MODERATE WEIGHT

10 Deadlifts

WORKOUT WEIGHT

5 Deadlifts

OVERLOAD WORKOUT WEIGHT

5 Deadlifts

Partner Metcon

Metcon (Time)

[TEAMS OF 2]

For Time:

10,000 Meter Bike

On The Minute: athletes complete 5 Synchro Deadlifts (185/135)