01/31/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 8:00]
10LBS BUMPER PLATE
0:20 Good Mornings (hugging plate)
0:20 Ground to Overhead
0:20 Inchworm to Push Up
0:20 Single Leg Deadlift (same side)
0:20 Single Leg Deadlift (other side)
0:20 Active Samson
0:20 Downdog
TECHNIQUE & BUILD [8:00 – 28:00]
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press
5 Stiff Legged Deadlifts
0:20 Deadlifts from Lockout to Knee
0:20 Deadlifts from Lockout to Below Knee
0:20 Deadlifts from Lockout to Mid Shin
LIGHTWEIGHT BARBELL
3 Pause in Deadlift Set Up into a Deadlift (0:05 pause)
3 Eccentric Deadlifts (0:05 tempo on the way down)
Strength
Deadlift
15 – 12 – 9 – 6 – 3:
*MUST be unbroken/touch-and-go
Metcon
Warm-up (No Measure)
CHEST TO BAR PULL UPS/STRICT PULL UPS/PULL UPS
10 Scap Retractions
10 Mini Kip Swings
3 Strict Pull Ups
[SWEAT] Kip Swing- Pull Up- Kip Swing- Pull UP
[TRAIN] 2 Pausing Pull Ups (0:03 pause at the top and bottom of each rep)
[COMPETE] 3 Chest to Bar Pull Ups
BOX JUMP OVERS
10 Step Overs
10 Mini Hops (warm up ankles)
3 Box Jump Up Step Down
4 Box Jump OVers
DUMBBELL SNATCHES
LIGHT DUMBBELL
10 Alternating Deadlifts
[Coach: neutral spine and both sides of the dumbbell must touch the floor]
5 Dumbbell Swings (each side)
[Coach: power through legs and hips]
5 Push Press (each side)
[Coach: finish with elbow locked out, thumb pointed behind and bicep to ear]
4 Pausing Power Snatches (0:03 pause in the catch)
[Coach: jump, stand tall, then drop under into a quarter squat with heels down]
WORKOUT WEIGHT DUMBBELL
4 Alternating Dumbbell Deadlifts
[Coach: neutral spine and both sides of the dumbbell must touch the floor]
4 Dumbbell Swings (each side)
[Coach: power through legs and hips]
4 Push Jerks (each side)
[Coach: finish with elbow locked out, thumb pointed behind, bicep to ear, and heels DOWN]
2 Power Snatches
[Coach: jump, stand tall, then drop under into a quarter squat with heels down]
PRACTICE ROUND
2 Pull Ups
2 Box Jump Overs
4 Alternating Dumbbell Power Snatches
VOICEMAIL (AMRAP – Reps)
On the Minute x 10:
6 Chest to Bar Pull-ups
6 Box Jump Overs (24″/20″)
Max Dumbbell Snatches (50/35)