05/27/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

Activation

0:30 Squat to Stand

0:30 Mountain Climbers

10 Glute Bridges

5 Single Leg Glute Bridges (right)

5 Single Leg Glute Bridges (left)

0:30 Active Twisted Cross

0:30 Squat Hold

Mobility

0:30 Calf Stretch on Post (right)

0:30 Calf Stretch on Post (left)

TECHNIQUE & BUILD [9:00 – 28:00]

Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

[Our big focus today on the deadlift will be making sure the hips and shoulders rise at the same rate in the deadlift, this will help us protect our backs and stay over the bar.]

5 Pausing Deadlifts (0:05 pause at midshin, at the knee, extension, and at the lockout)

[Coach: shoulders over the bar at midshin, shoulders and hip rise at the same rate, shoulders STILL over the bar at the knee]

LIGHTWEIGHT

10 Deadlifts

Build to first set of 5

Strength

Deadlift (5×5)

Metcon

AUTOBOT (AMRAP – Rounds and Reps)

AMRAP 18:

9 Deadlifts (225/155)

60 Double Unders

30 Wall Balls (20/14)