06/22/2022

American Fit Co Northwest – CrossFit

GENERAL WARM UP

0:30 Alternating Quad Stretch

0:30 Mountain Climbers

0:30 Glute Bridges

200 Meter Easy Run

TECHNIQUE & BUILD

Empty Barbell

5 Good Mornings’

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

SPECIFIC WARM UP

RUN

0:30 Knuckle Draggers

0:15 High Knees

0:15 Butt Kickers

Run 200 Meters

DOUBLE DUMBBELL PUSH JERK

3 Empty handed “Dip & Holds”

[Coach: Vertical torso, weight in full foot]

3 Single Arm Dumbbell Push Press (each side)

[Coach: Dip then drive, Hips go then arms go]

3 Single Arm Dumbbell Push Jerk (each side)

[Coach: Jump to get DBs weightless, then drop hips and punch]

5 Double Dumbbell Push Jerks

[Coach:Midline Overhead, Squeeze Abs]

5 Deadlifts

[Coach: First break from the top of each rep is hips back]

5 Super Light Weight No-Touch Deadlifts

[Coach: Hold athletes at the top, Call Down/up]

21-15-9:

Deadlifts (225/155)

200 Meter Run

HSPUs or Double Dumbbell Push Jerks (50’s/35’s)

200 Meter Run