American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Bodyweight Good Mornings

0:30 Knuckle Draggers

0:30 Active Samson

0:30 Pausing Glute Bridges

0:30 Bike

TECHNIQUE & BUILD

DEADLIFT

with an empty barbell

0:15 Slow Good Mornings

0:15 Back Squats

0:15 Stiff Legged Deadlifts

get one set of plates on the bar

Athletes should pull the tension out of the bar before it leaves the ground, elbows are fully extended in the setup then athletes will pull just enough that theres tension in their upper body, they should be able to hear the bushing or bearing in their barbell pull to the top of the cylinder each time, so turn down the music and let em hear it!

5 Deadlifts, coach led

[Coach: Set-up, establish tension, stand, reset]

get workout weight on the bar [2:00]

SPECIFIC WARM UP

CHEST TO BAR

10 Scap Retractions

0:30 Hollow Hold

0:30 Arch Hold

5 Kip Swings

5 Jumping Chest to Bar Pullups

5 Kipping Chin Over Bar Pullups

5 Chest to Bar Pullups

Metcon

U-TURN (Time)

15-12-9-6:

Deadlifts (225/155)

Calorie Bike Erg (x2)

Directly Into…

6-9-12-15:

Chest to Bar Pullups

Calorie Bike Erg (x2)