05/31/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Bike

0:30 Glute Bridges

0:30 Knuckle Draggers

0:30 Front Plank

0:30 Easy Bike

0:30 Couch Stretch (right leg)

0:30 Couch Stretch (left leg)

0:30 Active Twisted Cross

TECHNIQUE & BUILD

FARMERS CARRY

10 Meter Heel to toe Walk

10 Meter Suitcase Carry (left side)

10 Meter Suitcase Carry (right side)

[Coach: Athletes should engage the non carrying side to not lean in to the dumbbell]

100 Meter Farmers Carry

[Coach: Athletes standing tall. Shoulders back]

100 Meter Sandbag Carry

100 Meter Sled Drag

SPECIFIC WARM UP

BIKE

0:30 Easy Bike

0:30 Faster Bike

0:30 Easy Bike

0:30 Fastest Bike

DEADLIFTS

With an Empty Barbell

10 Good Mornings

10 Elbow Rotations

5 Back Squats

5 Stiff Legged Deadlifts

Deadlift Loading

6 Deadlifts at Light weight

6 Deadlifts at Moderate Weight

6 Deadlifts at Workout Weight

Metcon

OREGON TRAIL (Time)

1000/800 Meter Bike

1 Lap Sled Drag (50’s/35’s)

10 Deadlifts (185/125)

1000/800 Meter Bike

1 Lap Farmers Carry (50’s/35’s)

8 Deadlifts (225/155)

1000/800 Meter Bike

1 Lap Sandbag Carry (70/50)

6 Deadlifts (275/185)

1000/800 Meter Bike

1 Lap Farmers Carry (50’s/35’s)

4 Deadlifts (315/215)

1000/800 Meter Bike

1 Lap Sled Drag (50’s/35’s)

2 Deadlifts (365/245)