05/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 7:00]

0:30 Easy Bike

0:30 Active Samson Stretch

0:30 Easy Bike

0:30 Inchworm to Push-up

TECHNIQUE & BUILD [7:00 – 23:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

[Our Focus is on athletes midline today. Engaging the muscles of the core properly will give athletes a strong foundation to press from. Look for ribs flaring when the bar is overhead.]

3 Strict Presses

[Coach: Elbows just in front of the bar in front rack, ]

3 Pausing Strict Presses (pause 0:05 overhead)

[Coach: Finish with the bar over the middle of the foot.]

Strength

Shoulder Press (5×5)

Metcon

LESS IS MORE (Time)

10 Rounds For Time [20 Minute Cap]:

500/400 Meter Bike

30′ Dumbbell Walking Lunge

10-1 Dumbbell Shoulder to Overhead