07/05/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

100m Run

0:30 Active Spiderman

0:30 Pigeon Pose (right)

0:30 Pigeon Pose (left)

100m Run

0:30 Knuckle Draggers

0:30 Squat Hold

100m Run

TECHNIQUE & BUILD

THRUSTER

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Pausing Front Squats

5 Strict Press

3 Thrusters, Pausing below parallel

[Coach: Screw the feet into the floor]

3 Thrusters

[Coach: Midline keeps torso stable]

Build to a heavy

Strength

Thruster (Build to a heavy)

Metcon

Warm-up (No Measure)

PULLUPS

:20 Dead Hang

10 Scap Pullups

3×5 Perfect Kips

1-3 Strict Pullups

3×5 Pullups

LCQ Event 1 (AMRAP – Reps)

From 0:00-2:00

20 Thrusters (135/95)

Max Pullups

From 2:00-4:00

Rest

From 4:00-6:00

20 Pullups

Max Thrusters (135/95)