09/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Row

0:30 Active Spiderman

0:30 Push-Up to Down-Dog

0:30 Row

0:30 Straight Legged Sit-Ups

0:30 Pausing Glute Bridges

TECHNIQUE & BUILD

**BACK SQUAT**

**with an empty barbell**

0:15 Good Mornings

0:15 Back Squats

0:15 Kang Squats

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

5 Single Dumbbell Goblet Squats

5 Double Dumbbell Front Squats

5 Single Dumbbell Push Press (each side)

3 Single Dumbbell Thrusters (each side)

4 Double Dumbbell Thrusters

5 Pausing Back Squats

[Coach: we want athletes to break backward with their hips and forward with their knees at the same rate, not leading with their hips (a good morning) or leading with thier knees. Imagine a rope tied around their waist and another around their knees pulling them forwards and another pulling them backwards around their waist.

Strength

Back Squat (4×3 @ 80%)

6 second negative

Metcon

ABOMINATION (AMRAP – Rounds and Reps)

AMRAP 15:

21/18 Calorie Row

15 Toes to Bar

9 Dumbbell Thrusters (50’s/35’s)