04/27/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

TECHNIQUE & BUILD [5:00 – 15:00]

ACTIVATION

2 Rounds:

0:15 Pausing Glute Bridges (0:03 pause at the top of every rep)

0:15 Single Leg Glute Bridges (each side)

0:30 Plank

EMPTY BARBELL

10 Front Squats

LIGHTWEIGHT BARBELL

7 Front Squats

MODERATE WEIGHT BARBELL

5 Front Squats

ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE

3 Front Squats

FIRST ATTEMPT AT HEAVY SINGLE

1 Front Squat

SECOND ATTEMPT AT HEAVY SINGLE

1 Front Squat

Strength

Front Squat (Build to a Heavy Single)

Metcon

Warm-up (No Measure)

LIGHTWEIGHT BARBELL

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

5 Deadlifts

MODERATE WEIGHT BARBELL

5 Deadlifts

[Coach: create tension around the bar BEFORE lifting the bar]

[Before athletes lift the bar they should run through the mental checklist: feet under hips, weight rooted in heels, pull bar into shins, open chest neutral spine, big breath in THEN lift]

WORKOUT WEIGHT

5 Deadlifts

[Coach: athletes should be able to complete 5 unbroken reps with perfect form to use this weight during the workout]

SPECIFIC WARM UP

10 Med Ball Squats

[Coach: hands under the med ball, elbows tucked in, med ball doesn’t drop below eye level]

1 Deadlift

0:10 Double Dumbbell Farmers Hold

[Coach: active shoulders and strong midline]

10 Med Ball Thrusters

[Coach: heels down, hips extend, THEN arms press]

1 Deadlifts

3 Double Dumbbell Deadlifts

[Coach: every Farmers Cary starts and ends with a deadlift (start squared up to the dumbbells and lift/lower with a flat back)]

MILESTONES (AMRAP – Rounds and Reps)

AMRAP 20:

10 Wall Balls (20/14)

3 Deadlifts (315/225)

50 Meter Farmers Carry (50/35)’s