08/09/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Active Spiderman

0:30 Jumping Jacks

0:30 Knuckle Draggers

0:30 Glute Bridge walk outs

0:30 Straight legged sit-ups

0:30 Plank Shoulder taps

TECHNIQUE & BUILD

NO TOUCH DEADLIFTS

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff legged Deadlifts

5 Front Squats

get one set of plates on the bar, just to get the bar off the floor

4 No Touch Deadlifts

[Coach: Bar starts at the pockets, then down to an inch off the floor and back, is one rep…]

Strength

Deadlift (5×2)

*No Touch*

Metcon

Warm-up (No Measure)

**get workout weight on the bar

SPECIFIC WARM UP

TOES TO BAR

10 Scap retractions

5 Kip Swings

5 Hanging Knee Raises

5 Kipping Knees to Chest

5 Toes to Bar

BURPEES OVER THE BAR

0:30 Frog Hops

4 Hops over the bar

2 Burpees

2 Burpees over the bar

PRACTICE ROUND

4 Toes to bar

4 Deadlifts

4 Burpees over the bar

AMRAPPERS DELIGHT (AMRAP – Rounds and Reps)

AMRAP 15:

8 Toes to Bar

8 Deadlifts (165/115)

8 Lateral Barbell Burpees