04/26/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Rounds:

0:30 Push-up to Downdog

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank Scap Retractions

0:30 High Plank Shoulder Taps

TECHNIQUE & BUILD

EMPTY BARBELL

10 Bench Press (athletes should practice spotting and helping their partner lift/return the bar back to the rack)

[Coach: athletes hands should be outside of shoulders, feet planted on the ground, and butt maintains contacted with bench throughout the whole movement]

LIGHTWEIGHT BARBELL

7 Bench Press

[Coach: engage/squeeze shoulder blades together THEN bend arms]

MODERATE WEIGHT BARBELL

5 Bench Press

[Coach: breathing athletes should practice taking a big breath in as they lower the bar. . . holding that breath/bracing as if they were about to get punched before they press the bar up. . . exhaling at the top of the rep]

ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE

3 Bench Press

FIRST ATTEMPT AT HEAVY SINGLE

1 Bench Press

SECOND ATTEMPT AT HEAVY SINGLE

1 Bench Press

[2-3 Minutes of Recovery]

MAX REPS AT 80% OF HEAVY SINGLE

Strength

Bench Press (Build to a Heavy Single)

Max Effort Set @ 80% of Heavy

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP

0:30 Downdog

10 Frog Hops

20 Single Unders

8 Straight Arm Burpees

20 High Single Unders

6 Slow Burpees

10 Double Unders

4 Burpees to Target

10 Double Unders

PRACTICE ROUND

2 Rounds:

4 Burpees to Target (controlled workout pace)

15 Double Unders

GAME OF INCHES (AMRAP – Rounds and Reps)

AMRAP 12:

9 Burpees to Target (6″)

35 Double Unders