05/21/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARMUP
100m Run
5 Empty Bar Deadlifts w/ 2 sec pause at knee
5 Empty Bar Deadlifts
100m Run
5 Front Squats w/ 2 sec pause at bottom
5 Thrusters
:10 Bar Hang
5 Kip Swings
BUILD UP
1 Round:
5 Synchro Thrusters @ workout weight
5 Synchro Pullups
-add weight to deadlift workout weight
2 Rounds:
3 Synchro Deadlifts
3 Bar Facing Burpees
Partner Metcon
PairUP, ThrowDOWN (Time)
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run
Rest 5 min.
10 synchro thrusters
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run
Time cap: 35 min.
WORKOUT VARIATIONS
RX’D
Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster
SCALED
Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees
Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees