05/04/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

PVC

2 Rounds. . .

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

0:30 Active Spiderman

0:30 Squat Hold w/ Alternating Overhead Reach

0:30 PVC Overhead Squats

TECHNIQUE & BUILD

EMPTY BARBELL

5 Back Squats

5 Behind The Head Snatch Grip Presses

5 Snatch Grip Deadlifts

5 Snatches

5 Pausing Overhead Squats (0:03 pause in the bottom)

[Coach: constantly punching up on the bar and knees tracking over toes]

5 Overhead Squats

[Coach: constantly punching up on the bar; hips back then down]

LIGHTWEIGHT BARBELL

5 Overhead Squats

Strength

Overhead Squat (Build to a Heavy Single)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP

20 Meters. . .

Knuckle Drags

Walking Quad Stretch

Alternating Side Lunges

High Knees

Butt Kicks

Side Shuffle

2x Jog

2x Run

SUNNY & 75 (Time)

For Time:

75 Overhead Squats (95/65)

Every 3 Minutes [Starting at 0:00]:

300 Meter Run

Push x Pull Workout

Metcon (No Measure)

4×10 Incline DB Bench

4×10 DD Seal Rows

4×15 Straight Arm Pull Downs

4×15 Banded Flyes

4×21 Barbell Curls

4×20 Banded Tricep Extensions