07/15/2022

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 WARM UP [28:00 – 34:00]

RUN

10 Meters of:

High Knees

Butt Kickers

Side Shuffle out

Side Shuffle Back

Run 200 Meters

DUMBBELL FRONT SQUATS

5 Air Squats

5 Goblet Squats

5 Double Dumbbell Front Squats

[Coach: Elbows up supporting front side of the dumbbells]

SHOULDER TO OVERHEAD

With one Dumbbell

3 Strict Presses (each side)

3 Push presses (each side)

3 Push Jerks (each side)

Practice Round

200 Meter Run

5 Dumbbell Front Squats

5 Shoulder to Overhead

PRESSED FOR TIME (AMRAP – Reps)

On the 6:00 x 3 Rounds:

800 Meter Run

15 Dumbbell Front Squats (50’s/35’s)

Max Dumbbell Shoulder to Overhead (50’s/35’s)