08/17/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Knuckle Draggers

200m Run

0:30 Box Step-Ups

0:30 Bodyweight Good Mornings

0:30 Alternating Quad Stretch

0:30 Box Step-Ups

0:30 Straight Legged Sit-Ups

0:30 Pausing Glute Bridges

TECHNIQUE & BUILD

DEADLIFT

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Presses

0:15 Stiff Legged Deadlifts

0:15 Front Squats

5 Deadlifts, Holding in Set-Up Position each time

[Coach: Bar staying close, Lats turned on]

5 Deadlifts

[Coach: Shoulders just in front of the bar at all times until the finish]

take 4:00 and get workout weight on the bar

SPECIFIC WARM UP

RUN

10m Each

High Knees

Butt Kicks

Skips

Side Shuffle

200m Run

TOES TO BAR

0:30 Hollow Hold

0:30 Superman Hold

10 Scap Retractions

5 Kip Swings

[Coach: Find the same positions from the floor, in sequence, Hollow, Arch, Hollow Arch…]

5 Hanging Knee Raises

5 Kipping Knees to Chest

5 Toes to Bar

BOX JUMPS

8 Box Step-Ups (4 each side)

4 Box Jumps 24″/20″

4 more Box Jumps at workout height

Metcon

BEND DON’T BREAK (Time)

5 Rounds:

300m Run

20 Toes to Bar

15 Box Jumps (30″/24″)

10 Deadlifts (225/155)
25:00 Cap

Long Haulers

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

600m Bike

20 Sit Ups or 1:00 Plank

15 Box Step Ups

10 Deadlifts