03/21/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:20 Glute Bridges

0:20 Glute Bridge Hold

0:20 Glute Bridge Walkout

0:20 Pigeon Pose (each side)

0:20 Inworm to Push-up

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Back Squats

5 Stiff Legged Deadlifts

5 Front Squats

LIGHTWEIGHT BARBELL

3 Tempo Deadlifts (0:05 on the way down)

[Coach: actively pull the bar into legs/body]

3 Deadlifts

[Look for: lumbar curve maintained]

Strength

Deadlift (Build to a Heavy Set of 5)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [24:00 – 36:00]

10 Scap Retractions

5 Kip Swings

3 Strict Toes to Bar/Knees to Chest

1-3 Strict Pull-ups

TOES TO BAR

5 Kipping Knees to Chest

[Coach: initiate kip swing with shoulders]

5 Kipping Toes to Bar

[Coach: push down on the bar with straight arms during the hollow position of the kip swing]

CHEST TO BAR

5 Kipping Pull-ups

[Coach: initiate kip swing with shoulders]

5 Kipping Chest to Bar

[Coach: push down on the bar with straight arms during the hollow position of the kip swing; once chest makes contact with the bar, push the bar away]

PRACTICE ROUND

0:30

5 Deadlifts

In remaining time Max Toes to Bar

1:00 to switch weights

0:30

5 Front Squats

In remaining time Max Chest to Bar Pull-ups

DON’T STOP ‘TIL YOU GET ENOUGH (AMRAP – Reps)

AMRAP 5:

Toes to Bar

On the Minute [Starting at 0:00]:

9 Deadlifts (185/135)

[Rest 5 Minutes]

AMRAP 5:

Chest to Bar Pull-ups

On the Minute [Starting at 0:00]:

9 Front Squats (95/65)