American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 11:00]

10LBS PLATE

0:30 Plate Hops (jumping jack feet)

0:30 Active Spiderman

0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15)

0:30 Slow Plate Squats (0:05 on the way down)

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

5 Pausing Plate Squats (0:03 in the bottom)

MOBILITY

1:00 Pole/Rig/Rack Assisted Squat Hold

1:00 Lay & Pray

TECHNIQUE & BUILD [11:00 – 15:00]

TOES TO BAR

-Hands just outside shoulder width

10 Scap Retractions

5 Kip Swings

3 Knee to Chest

3 Toes to Bar

EMPTY BARBELL

3 Deadlifts

3 Cleans

0:15 Front Rack Hold (athletes can alternate lifting elbows)

3 Front Squats

5 Pausing Front Squats (0:05 pause in the bottom)

-Heels down -Knees in line with toes

FRONT SQUATS

-Hands just outside shoulder width

3 Front Squats

Strength

Front Squat (Heavy set of 3)

-15:00 on the clock

-Athletes can build or stay consistent across sets

-Score = Heaviest Barbell

Metcon

HEARTACHE (Time)

3 Rounds:

10 Front Squats (185/135)

20 Toes to Bar

50 Double Unders