07/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson

0:30 Push-Up to Down Dog

0:30 Knuckle Draggers

0:30 Air Squats

0:30 Pigeon Pose (left)

0:30 Pigeon Pose (right)

1:00 Laying Front Rack Stretch

TECHNIQUE & BUILD

STRICT PRESS

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Front Squats

3 Strict Presses

[Coach: Hold athlete in setup, assess stance, grip and midline stability]

3 Strict Presses, Pausing at eye level

[Coach: Assess Bar Path. Head should be back slightly allowing for bar to move straight up]

3 Strict Presses

[Coach; Assess Finish position/lockout]

Strength

Shoulder Press (5×3)

Metcon

Warm-up (No Measure)

SPECIFIC WARMUP

RUN

10 Meters of:

High Knees

Butt Kickers

Side Shuffle out

Side Shuffle Back

Run 200 Meters

DOUBLE UNDERS

:20 Single Unders

:20 Double Unders

WALLBALLS

5 Front Squats

5 Strict Press

5 MedBall Thrusters

5 Wallballs w/ 3 sec pause

BURPEE BOX JUMP OVERS

3 Frog Hops

3 Burpees

3 Box Step Ups

3 Burpee Box Step Ups

3 Box Jumps

3 Burpee Box Jump Overs

Practice Round

5 Burpee Box Jump Overs

20 Double Unders

7 Wallballs

LCQ Event 4 (Time)

2 Rounds:

35 Burpee Box Jump Overs (24/20)

50 Double Unders

65 Wallballs (20/14)

20:00 CAP