06/09/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 7:00]

0:30 Active Spiderman

0:30 Cossack Squats

0:30 Inchworm to Push-Up

0:30 Knuckle Draggers

TECHNIQUE & BUILD [7:00 – 10:00]

FRONT RACK REVERSE LUNGES

0:30 Step Back Reverse Lunges

Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Front Squats

10 Step Back Reverse Lunges, Pause knee to floor

[Coach: Front Knee over the toes, Back knee on the ground, Front rack maintained]

SPECIFIC WARM UP [10:00 – 16:00]

SIT-UPS

10 AbMat Sit-Ups

[Coach: Butts Stay on the floor, no teeter totter over mat]

SHUTTLE RUN

0:20 High Knees

0:20 Butt Kickers

0:20 High Skips in Place

0:30 Side to Side Lunge

0:30 Side Shuffle (10m)

8 Shuttle Runs

[Coach: Turn towards the same landmark at each end of the run]

FARMERS CARRY

5 Single Dumbbell Suitcase Deadlifts (Right)

5 Single Dumbbell Suitcase Deadlifts (Left)

3 Double Dumbbell Deadlift

50 Meter Farmers Carry

Recovery Flow

MEET IN THE MIDDLE (No Measure)

50-40-30-20-10:

AbMat Sit-ups

Front Rack Reverse Lunges (45/35)

Directly Into..

5 Rounds:

15 Shuttle Runs (10-Meters)

100 Meter Farmers Carry (50’s/35’s)