03/29/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Row

0:15 Thin Band Pull Aparts

0:15 Band Pass Throughs

0:15 Banded Strict Press

0:30 Moderate Row

[Coach: sit up tall- we don’t want athletes overreaching in the catch. Athletes should only reach as far as they can while maintaining a neutral spine and shoulder/lat engagement]

0:15 Thin Band Pull Aparts

0:15 Band Pass Throughs

0:15 Banded Strict Press

0:30 Standing Overhead Tricep Stretch (0:15 each side)

0:30 Arm Circles (0:10 forward, backward, across the chest)

TECHNIQUE & BUILD

EMPTY BARBELL

[Coach: grip- hands slightly outside of shoulders, full grip on the bar with elbows slightly in front of the bar]

[Coach: full range of motion- head through to finish the rep and then head out of the way to return the bar to the shoulders]

10 Strict Press

[Coach: dip with an upright torso]

5 Push Press

[Coach: sound hip function]

3 Dip and Extend with Hands on Hips (no bar)

3 Dip, Jump, Land/Catch

3 Pausing Push Jerks (0:03 pause in the catch)

Strength

Push Jerk (Build to a Heavy 5 Rep)

Metcon

FEEL THE RHYTHM (Time)

27-21-15-9:

Calorie Row

Push Jerks (135/95)