American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

THIN BAND

2 Rounds. . .

0:15 Band Pull Aparts

0:15 Band Pass Throughs

0:15 Downdog to Push Up

0:15 Lying Chest Opener Stretch (each side)

2 Rounds. . .

15 Banded Face Pulls

10 Banded Tricep Extensions

10 Banded Straight Arm Pull Downs

3 Push Ups

5 Slow High Plank Shoulder Circles

5 Slow High Plank Shoulder Circles (other direction)

10 Slow High Plank Scap Retractions

0:30 Child’s Pose

TECHNIQUE & BUILD

EMPTY BARBELL

-Partners

-Spotters

-Clips on the bar

-Stance/Grip: hands outside of shoulders

10 Bench Press

[Coach: practice communicating with your partner, lifting out of the rack and returning to the rack]

SPECIFIC BIKE WARM UP

1:00 Easy Bike

0:20 Moderate Pace Bike

0:20 Fast Pace Bike

0:20 Sprint Pace Bike

0:30 Quad Stretch

0:30 Knuckle Drags

0:15 Standing Piriformis Stretch (each side)

Strength

Bench Press (Build to Heavy Set of 5)

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Metcon

5K C2 BIKE (Time)

5,000 Meter Time Trial on the C2 Bike
We will set this up on each monitor before we start. All members should use the C2 bikes and we will run heats to make sure we get everyone through!

Accessory Work

Metcon (No Measure)

3×10 DB Bench

3×10 Pushups

3×10 Ring Dips