American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

:30 Active Samson Stretch

:30 Air Squats

:30 Push-Up to Down Dog

:30 Jumping Jacks

TECHNIQUE & BUILD

Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

DUMBBELL THRUSTER

5 Goblet Squats

5 Strict Press (each arm)

[Coach: Bicep to ear, shoulders square to hips]

5 Double Dumbbell Front Squats

3 Double Dumbbell Push Press

[Coach: Hips extend then arms extend]

3 Double Dumbbell Thrusters

[Coach: Hips then Arms]

BURPEE PULL-UPS

:20 Frog Hops

10 Scap Retractions

5 Slow Burpees

5 Kip Swings

1-3 Strict Pull-Ups/Ring Rows

2 Burpee Pull-Ups

DEADLIFT

5 Deadlifts

[Coach: Neutral Spine, Eyes up]

With a Light Weight

5 Deadstop Deadlifts

[Coach: “Stand…Reset…Hold…”]

Strength

Deadlift (5×5 (Deadstop))

Metcon

GIDDY UP (AMRAP – Reps)

AMRAP 15:

1 Deadlift (225/155)

1 Burpee Pull-up

1 Dumbbell Thruster (50’s/35’s)

2 Deadlifts (225/155)

2 Burpee Pull-ups

2 Dumbbell Thrusters (50’s/35’s)

…

[Add 1 Rep Every Round]