04/20/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

AMRAP 4:

10 Bodyweight Glute Bridges

4 Active Spiderman (2 each side)

10 Downdog Calf Pedals (5 each side)

100m Jog

MOBILITY

1:00 Squat Hold

TECHNIQUE & BUILD

BACK SQUAT

Grip: Hands outside of shoulders, squeeze shoulder blades together, and elbows pointed back

Stance: Feet outside of shoulders and toes pointed slightly out

EMPTY BARBELL

3 Pausing Back Squats (0:05 in the bottom)

5 Back Squats

Strength

Back Squat (Build to a Heavy Set of 3)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP

EMPTY BARBELL

3 Pausing Front Squats (0:03 pause in the bottom)

[Coach: full grip on the bar, elbows in front of the bar, heels stay down]

3 Pausing Push Press (0:03 pause overhead)

[Coach: elbows locked out, bar over middle of the body, straight line/tight midline]

3 Thrusters

[Coach: hips extend THEN arms press]

LIGHTWEIGHT

5 Thrusters

WORKOUT WEIGHT

5 Thrusters

ROPE CLIMBS

10 Scap Retractions (pull-up bar)

3 Strict Knee to Chest

1-3 Strict Pull-ups

Half Rope Climb or 1 Strict Knee to Chest + 1 Strict Pull-up

TARZAN (Time)

800 Meter Run

20 Thrusters (135/95)

10 Rope Climbs (15-ft.)