American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Jumping Jacks

0:30 Frog Hops

0:30 Slow Burpees

0:30 Inchworm to Push Up

0:30 Active Spiderman

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Arm Circles (0:10 forwards 0:10 backward 0:10 across the chest)

MOBILITY

1:00 Child’s Pose on Box

1:00 Couch Stretch on Box (L/R)

TECHNIQUE & BUILD [10:00 – 35:00]

PUSH PRESS

EMPTY BARBELL

5 Barbell Deadlifts

5 Hang Power Cleans

10 Strict Press

3 Pausing Strict Press

0:05 pause in the front rack

look for: stance and grip

0:05 pause overhead

look for: neutral spine, core tight

3 Dip to Stand (no press)

0:05 pause in the dip

cue athletes to stand aggressively so that the bar lifts off their shoulders when hips lock out look for: hips extending

3 Push Press

0:03 pause in dip

0:03 pause overhead

3 Push Press

Strength

Push Press (BUILD TO A HEAVY SET OF 3 PUSH PRESS)

Start a running clock for 10 – 12 minutes

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [35:00 – 45:00]

BURPEE BOX JUMPS

0:30 Ankle stretch on box (L/R)

0:15 Bunny Hops in front of box

4 Box Jumps (0:03 pause on box in full extension)

3 Burpees in front of box

2 Burpee Box Jumps

Two ways athletes can pace the burpee box jumps today are by. . .

Stepping up from the burpee

Stepping down from the box

1 Burpee Box Jump (stepping up from the burpee)

1 Burpee Box Jump (stepping down from the box)

PRACTICE ROUND

1 Push Press

1 Burpee Box Jump

2 Push Press

2 Burpee Box Jumps

3 Push Press

3 Burpee Box Jumps

Metcon

PICK YOUR POISON (AMRAP – Reps)

AMRAP 10:

1 Push Press (95/65)

1 Burpee Box Jumps (24″/20″)

2 Push Press (95/65)

2 Burpee Box Jumps (24″/20″)

3 Push Press (95/65)

3 Burpee Box Jumps (24″/20″)

…

[Continue Adding 1 Rep To Each Movement]