American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Plank Shoulder Taps

0:30 Hollow Hold

0:30 Arch Hold

0:30 Knuckle Draggers

200m Jog

TECHNIQUE & BUILD

10 Push-ups

:20 Standing PVC “Breaking the Bar” Hold

[Coach: Athletes Hold PVC at eye level and engage lats]

10 Standing PVC “Bench”/Horizontal Press

[Coach: Assess bar path, eye level to sternum]

3 Pausing PVC Bench Press (hold athletes in setup)

[Coach: Shoulders set and on the bench]

5 Pausing Coach Led Empty Barbell bench press

[Coach: Pause at start/finish over eyes & at chest]

Build to starting weight

Strength

Bench Press (5×5)

Metcon

CEMENT SHOES (AMRAP – Reps)

On the 3:00 x 7 Rounds:

400 Meter Run

1 Unbroken Set of Toes to Bar