08/29/2022

27
Aug

08/29/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

10m Each of…

Knee Hugs

Knuckle Draggers

Alternating Quad Stretch

Cradle Walk

Side to Side Lunge

Butt Kickers

High Knees

Side Shuffle out

Side Shuffle back

1/2 Speed Run

3/4 Speed Run

TECHNIQUE & BUILD

TOES TO BAR

10 Scap Retractions

5 Kip Swings

5 Hanging Knee Raises

5 Kipping Knee to Chest

5 Toes to Bar

BACK SQUAT

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Pausing Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

5 Tempo Back Squats, 0:05 Down

[Coach: Count athletes 1-2-3-4-5 through the descent in the squat then hold them at the bottom before standing]

BUILD UP TO 60%

Strength

Back Squat (6×6 with a 6 second negative)

*all sets @ 60%

Metcon

TIPPY TOES (Time)

AMRAP 10:

10 Toes to Bar

10 Burpees

100 Meter Run