09/29/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 11:00]

POSTERIOR CHAIN ACTIVATION

0:30 Glute Bridges

0:30 Plank Hold

0:30 Single Leg Glute Bridges (L)

0:30 30 Single Leg Glute Bridges (R)

0:30 Side Plank (L)

0:30 Side Plank (R)

0:30 Glute Bridge Hold

MOBILITY

0:30 Pigeon Pose (L)

0:30 Pigeon Pose (R)

0:30 Pike Stretch

1:00 Child’s Pose

TECHNIQUE & BUILD [11:00 – 30:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Press & Reach

5 Deadlifts

3 POSITION PAUSING DEADLIFTS/PUSH JERKS

3 Deadlifts

0:03 Pause at Midshin

0:03 Pause Above The Knee

0:03 At Lockout

3 Push Jerks

0:03 Front Rack

0:03 Pause in Dip

0:03 Pause in Catch

Stand, Reset

LIGHT LOAD BARBELL

3 POSITION PAUSING DEADLIFTS/PUSH JERKS

3 Deadlifts

0:03 Pause at Midshin

0:03 Pause Above The Knee

0:03 At Lockout

3 Push Jerks

0:03 Front Rack

0:03 Pause in Dip

0:03 Pause in Catch

Stand, Reset

MODERATE LOAD BARBELL

12 Deadlifts

9 Push Jerks

WORKOUT WEIGHT BARBELL

5 Deadlifts

3 Push Jerks

SPECIFIC WARM UP [30:00 – 35:00]

0:30 Calf Stretch on Box (L)

0:30 Calf Stretch on Box (R)

0:30 Slow Air Squats

0:30 Mini Hops in Place

0:30 Box Step Overs

5 Box Jump Up Step Down

3 Box Jump Overs

Metcon

SK8TER (2 Rounds for reps)

AMRAP 8:

15 Deadlifts (115/85)

12 Box Jump Overs (24″/20″)

9 Push Jerks (115/85)

Rest 4 Minutes

AMRAP 8:

15 Deadlifts (95/65)

12 Box Jump Overs (24″/20″)

9 Push Jerks (95/65)