01/19/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds. . .with band

10 Lateral Steps (each side)

5 Pausing Squats (0:03 at the bottom)

10 Standing Fire Hydrants (each side)

0:30 Hip Bridges

MOBILITY

(All Stretched on One Side)

0:20 Static Spiderman

0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)

0:20 Half Kneeling Hamstring Stretch

0:20 Half Kneeling Adductor Stretch

0:20 Pigeon Pose

0:30 Rig/Rack Assisted Squat Hold

TECHNIQUE & BUILD [13:00 -30:00]

FRONT SQUAT

5 @ 40%

3 @ 50%

2 @ 60%

[Coach: strong front rack position = elbows pointed forward upper back engaged]

[Coach: hips down and back]

[Coach: knees out and heels down]

Strength

Front Squat (6×2 Building in weight)

One set every 2:00

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [30:00 – 37:00]

10 Double Dumbbell Deadlifts

10 Scap Retractions (pull up bar)

10 Box Step Overs

5 Double Dumbbell Power Cleans

5 Kip Swings

5 Box Jump Up Step Down

3 Double Dumbbell Front Squats

3 Pull Ups

3 Box Jump Overs

Metcon

THREE STRIKES (AMRAP – Reps)

AMRAP 12:

3, 6, 9, 12, 15…..

Dumbbell Front Squats (50/35)’s

Chest To Bar Pull-ups

Box Jump Overs (24″/20″)