07/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Row

0:30 Active Spiderman

0:30 Squat to Stand

0:30 Alt Good Mornings

0:30 Row

0:30 Glute Bridge Walk Outs

0:30 Hollow Hold

TECHNIQUE & BUILD

DEADLIFT

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

5 Deadlifts, Pausing above knee, on the way up and down

[Coach: Shins should be close to vertical above the knee, knee bends below]

TOES TO BAR

10 Scap Retractions

5 Kip Swings

5 Hanging Knee Raises

5 Kipping Knees to Chest

5 Toes to Bar

Practice Round

100 Meter Row

4 Deadlifts

4 Toes to Bar

Strength

Deadlift (5×3)

Partner Metcon

INSIDE JOKE (Time)

[TEAMS OF 3]

For Time:

50-40-30-20-10:

Deadlifts (225/155)

Toes to Bar

After Each Round:

1,000/800 Meter Row