American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 3:

9 Pull-up bar scap retractions

6 Lying Chest Opener Stretches (3 each side)

3 Inchworm to 1 Push-up

TECHNIQUE & BUILD

EMPTY BARBELL

3 Tempo Strict Press (0:05 on the way down)

[Coach/Demo: complete at full arm extension. When lowering the bar- midline stays engaged/does not move, head moves out of the way, and elbows break forward.]

3 Strict Press

3 Dip to Stand

[Coach: torso stays upright and heels stay down]

3 Pausing Push Press (0:03 pause in the front rack)

[Coach: extend hips THEN press]

3 Push Press

Strength

Push Press (Build to a Heavy Set of 3)

Metcon

Warm-up (No Measure)

8 Bodyweight Step Back Lunges

:10 Handstand Hold/Plank Hold

8 Slow Air Squats

LIGHT DUMBBELLS

8 Front Rack Step Back Lunges

Handstand Walk Practice/50′ Overhead DB Carry

8 Dumbbell Front Squats

WOD WEIGHT

4 Front Rack Step Back Lunges

Handstand Walk Practice/50′ Overhead DB Carry

4 Pistols

Team Quarterfinal Workout 1 (Time)

Rx

30 Dumbbell Front Squats

50′ Handstand Walk

100′ Front Rack Dumbbell Lunge

50′ Handstand Walk

30 Pistols

50′ Handstand Walk

Modified

30 Dumbbell Front Squats

100′ Dumbbell Overhead Carry

100′ Front Rack Dumbbell Lunge

100′ Dumbbell Overhead Carry

30 Pistols

100′ Dumbbell Overhead Carry

Dumbbells: 2x (50/35)