10/20/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 7:00]

0:15 Knuckle Drags

0:15 Alternating Quad Stretch

0:30 Downdog

200m Jog

TECHNIQUE & BUILD [7:00 – 12:00]

EMPTY BARBELL

5 Slow Good Mornings

5 Slow Stiff Legged Deadlifts

5 Deadlifts

LIGHT-WEIGHT

9 Deadlifts

-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet

MODERATE WEIGHT

9 Deadlifts

-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet

WORKOUT WEIGHT

9 Deadlifts

-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet

SPECIFIC WARM UP [12:00 – 16:00]

PRACTICE ROUND

100 Meter + Run 1 Deadlift

200 Meter + Run 2 Deadlifts

300 Meter + Run 3 Deadlifts

Metcon

OH MY TOSH (9 Rounds for time)

[On the 0]:

200 Meter Run + 3 Deadlifts (225/155)

[On the 2]:

400 Meter Run + 6 Deadlifts (225/155)

[On the 6]:

600 Meter Run + 9 Deadlifts (225/155)

[On the 12]:

200 Meter Run + 3 Deadlifts (225/155)

[On the 14]:

400 Meter Run + 6 Deadlifts (225/155)

[On the 18]:

600 Meter Run + 9 Deadlifts (225/155)

[On the 24]:

200 Meter Run + 3 Deadlifts (225/155)

[On the 26]:

400 Meter Run + 6 Deadlifts (225/155)

[On the 30]:

600 Meter Run + 9 Deadlifts (225/155)

[Cap at 36:00]