08/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP

Ten Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Knee Hugs

Walking Active Samson

Side to Side Lunge

Walk on Toes

Walk on Heels

Side Shuffle out

Side Shuffle back

High Knees

Butt Kickers

High Skips

200 Meter Jog

FRONT SQUAT

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

3 Pausing Front Squats [Coach: Hold athletes below parallel, assess depth and lumbar spine safety]

3 Tempo Front Squats, 0:05 down [Coach: Look for hips flexing back and knees flexing at the same time]

Build to Workout Weight

Strength

Front Squat (5×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30′ Sled Push

1 Shuttle Run

30′ Sled Push

2 Shuttle Runs

30′ Sled Push

3 Shuttle Runs

30′ Sled Push

4 Shuttle Run