06/29/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Row

0:30 Active Spiderman

0:30 Child’s Pose

1:00 Moderate Row

0:30 Pausing Glute Bridges

0:30 Inchworm to Push-Up

0:30 Fast Row

TECHNIQUE & BUILD

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

DEADLIFTS

5 Deadlifts

[Coach: Proper Stance & Grip, Feet under hips, hip position]

BACK SQUAT

Coach: Proper Stance & Grip, Feet under shoulders, knee below hip crease]

5 Back Squats w/ Pause

SHOULDER TO OVERHEAD

[Coach: Shoulder to Overhead is getting the bar from point A at the shoulder to point B overhead, one of 3 ways, Strict Press, Push Press, or Jerk]

3 Strict Presses

[Coach: Strict presses are the hardest of the 3, Look at Bar Path, Head out of the way then back through]

3 “Dip & Holds” No Barbell Thumbs to Shoulders, miming front rack

[Coach: Weight in full foot, torso upright]

3 Push Press, with barbell

[Coach: Dip then drive, Hips then arms]

3 Push Jerks

[Coach: Jump, drop, punch and stand]

Strength

Push Press (5×4)

Metcon

DIRTY WORK (Calories)

AMRAP 6:

40 Deadlifts (225/155)

Max Calorie Row

Directly Into..

AMRAP 6:

30 Back Squats (195/135)

Max Calorie Row

Directly Into..

AMRAP 6:

20 Shoulder to Overhead (165/105)

Max Calorie Row

*Score = Sum total of calories on the bike