05/26/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [3:00 – 5:00]

0:30 Inchworm to Push-up

0:30 High Plank Shoulder Taps

0:30 Alternating Lying Chest Opener Stretch

0:30 Slow Push-ups

TECHNIQUE & BUILD [5:00 – 10:00]

5 Pausing Bench Press (0:05 pause on chest)

[Coach: Athletes feet flat on floor, shoulder pressed into bench]

5 Bench Presses

[Coach: Bar should start “over eyes,” make contact with athlete’s sternum and finish “over eyes”]

Light/Moderate Weight

10 Reps

Workout Weight

5 Reps

SPECIFIC WARM UP [10:00 – 13:00]

KETTLEBELL SWINGS

10 Kettlebell Deadlifts

10 Kettlebell Russian Kettlebell Swings (eye level)

10 Kettlebell Swings

[Coach: athletes should finish each rep with the bottom of the kettlebell facing the ceiling and a neutral spine/strong midline]

PRACTICE ROUND

200 Meter Jog

10 Kettlebell Swings

5 Bench Press

Metcon

WHEN EVA MET LYNN (AMRAP – Reps)

5 Rounds For Reps:

800 Meter Run

30 Kettlebell Swings (53/35)

Max Unbroken Bench Press (135/95)
35:00 Time Cap