10/21/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 13:00]

3 Rounds

1:00 Bike

5 Push Ups

15 Band Pull Aparts

MOBILITY

1:00 Lying Chest Opener (L/R)

TECHNIQUE & BUILD [13:00 – 20:00]

10 High Plank Shoulder Shrugs (Scap Retractions)

EMPTY BARBELL

10 Barbell Bench Scap Retractions

-Athletes lay flat on the bench, barbell in hands -Keep arms straight and retract shoulder blades

5 Eccentric Bench Press (0:05 on the way down)

3 Pausing Bench Press (0:03 pause on the chest)

10 Bench Press

LIGHT WEIGHT

8 Bench Press

MODERATE WEIGHT

8 Bench Press

SPECIFIC WARM UP [20:00 – 27:00]

RING DIPS

0:15 Hollow Support on Rings

3 Eccentric Ring Dips

-Jump Up to Hollow Support -Lower down 0:05

3 Pausing Ring Dips (0:03 pause in the bottom)

3 Ring Dips

PRACTICE ROUND

200m Bike

4 Bench Press

3 Ring Dips

Recovery Workout

Metcon (No Measure)

5 Rounds:

800 Meter Bike

8 Barbell Bench Press

12 Strict Ring Dips