03/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

0:30 Jumping Jacks

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

0:30 Single Unders

0:30 Downdog

0:30 Active Spiderman

0:30 Single Unders

0:30 Ankle Circles

BIKE

1:00 Bike

0:40 Workout Pace Bike

0:20 Recovery Pace Bike

0:40 Workout Pace Bike

0:20 Recovery Pace Bike

PUSH JERKS

10 Empty Bar Strict Presses

8 Empty Bar Push Press(:03 pause in dip)

4 Empty Bar Push Jerks (:03 pause in dip and catch)

Build to opening 10RM Attempt

Strength

Push Jerk (Build to a Heavy set of 10)

Metcon

Warm-up (No Measure)

FARMER’S CARRY/PUSH JERKS

10 Double Dumbbell Deadlifts

0:15 Dumbbell Hold

50 Meter Farmer’s Carry

4 Double Dumbbell Push Jerks

PRACTICE ROUND

10 Double Unders

8 Calorie Bike

6 Box Jump Overs

4 Double Dumbbell Push Jerks

50 Meter Farmer’s Carry

DOWNFALL (Time)

100 Double Unders

80/60 Calorie Echo Bike

60 Box Jump Overs (24″/20″)

40 Dumbbell Push Jerks (50’s/35’s)

200 Meter Farmer’s Carry (50’s/35’s)