07/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP

0:30 Knuckle Draggers

0:30 Push-Up to Down Dog (Pedal Calves in down dog)

200 Meter Run

0:20 Front Plank on Hands

[Coach: Every Push-Up is a Plank]

7 Hand Release Push-Ups

[Coach: Hands come off floor completely]

TECHNIQUE & BUILD

PULL-UPS

10 Scap Retractions

2 Pull-Up Negatives

[Coach: Full Range of Motion, Find the bottom of a rep]

2 Strict Pull-Ups

[Coach: Meaty grip on the bar, knuckles over]

BENCH PRESS

10 Empty Bar Bench

25 Band Pull Aparts

5 Light Weight Bench

25 Band Pull Aparts

5 Moderate Weight Bench

25 Band Pull Aparts

Strength

Weighted Pull-ups (5, 4, 3, 2, 1)

Build to Heavy

Bench Press (5, 4, 3, 2, 1)

Build to Heavy

Bodyweight Pump

Metcon (No Measure)

PUSH IT

EMOM 12:

1: KB Pushups

2: Diamond Pushups

3: Crush Grip KB Floor Press

4: Banded Tricep Extentions

Metcon (No Measure)

PULL IT

EMOM 12:

1: Bodyweight Rows

2: DB Hammer Curls

3: Crush Grip KB Curls

4: 7/7/7 Barbell Curls