01/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 21:00]

2 Rounds. . .

0:20 Inchworm

0:20 Updog to Downdog

0:20 Glute Bridges

0:20 Single Leg Glute Bridges

0:20 Toe Touches

EMPTY BARBELL

10 Good Mornings (0:05 tempo)

[Coach: neutral spine; open chest]

10 Scap Retractions

BUILD

EMPTY BARBELL

3 Pausing Back Squats (0:03 pause in the bottom)

[Coach: heels down, knees out, chest open]

3 Back Squats

[Coach: heels down; hips back then down]

Strength

Back Squat (6×5)

#1: 5 reps @ 65% 1RM

#2: 5 reps @ 73% 1RM

#3: 5 reps @ 78% 1RM

#4: 5 reps @ 78% 1RM

#5: 5 reps @ 78% 1RM

#6: 5+ (Max reps @ 78% 1RM)

Metcon

Warm-up (No Measure)

10 Stiff Legged Deadlifts (0:05 tempo)

[Coach: returning the bar to the floor push hips back]

10 Mini Kip Swings

10 Eccentric Deadlifts (0:05 tempo)

[Coach: returning the bar to the floor push hips back THEN bend knees]

5 Knee to Chest

LIGHTWEIGHT BARBELL

10 Deadlifts

[Coach: bar stays in contact with body the whole time]

5 Toes to Bar

[Coach: snap feet down quick after toes touch the bar]

MODERATE WEIGHT BARBELL

10 Deadlifts

[Coach: bar stays in contact with body the whole time]

5 Toes to Bar

JOKER (Time)

1-10 Toes to Bar

10-1 Deadlifts (225/155)

Every Round Adds Up to 11 Reps