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