09/14/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Row

0:30 Inchworm to Push-Up

0:30 Knuckle Draggers

0:30 Row

0:30 Plank Shoulder Taps

0:30 Air Squats

0:30 Row

0:30 Calf Stretch on Post (left side)

0:30 Calf Stretch on Post (right side)

TECHNIQUE & BUILD

BACK SQUATS

with an empty barbell

0:15 Good Mornings

0:15 Back Squats

0:15 Elbow Rotations

0:15 Strict Presses

0:15 Stiff Legged Deadlifts

0:15 Front Squats

4 Pausing Back Squats, Hold in Bottom

[Coach: Evaluate Elbow Position, Depth and Foot Contact with the floor]

4 Tempo Back Squats, 6 seconds on the way down

[Coach: Evaluate depth and Midline stability, Hips and knees extend at top]

Build to 70% of 1RM Back Squat

Strength

Back Squat (4×4 @ 70% (w/ 6 second negative))

Metcon

SOS (Time)

On the 4:00 x 3 Rounds:

60 Double Unders

30/21 Calorie Row

10 Thrusters (95/65)