American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

AMRAP 3:

:30 Row

10 Slow Air Squats

10 Active Spiderman (5 each side)

0:30 Squat Hold

0:30 Lay and Pray

0:30 Alternating Side Lunge

0:30 Alternating Quad Stretch

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Front Squats

5 Deadlifts

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

[Coach: elbows under bar, knees out, and heels down]

5 Back Squats

[Coach: heels down, hips go back and then down]

Start 18:00 clock to build to heavy single

[Today we need to make sure athletes are moving with correct mechanics before adding speed.]

Strength

Back Squat (Build to a Heavy Single)

Metcon

GOING NOWHERE (Distance)

AMRAP 3:

25 Calorie Row

Max Sled Drag (135/95)

Rest 3 Minutes

AMRAP 3:

25 Calorie Row

Max Sled Drag (135/95)

Rest 3 Minutes

AMRAP 3:

25 Calorie Row

Max Sled Drag (135/95)