11/07/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Active Samson Stretch

0:30 Bike

0:30 Knuckle Draggers

0:30 Bike

0:30 Push-Up to Down Dog

TECHNIQUE & BUILD

STRICT PRESS

5 Strict Presses, Pausing Overhead

[Coach: Evaluate athletes midline, and look for the barbell to be over midfoot]

STRICT PRESS

Build to a Heavy Set of 10

SPECIFIC WARM UP

BURPEES

0:20 Frog Hops

5 Burpees

TOES TO BAR

10 Scap Retractions

5 Kip Swings

5 Hanging Knee Raises

5 Kipping Knees to Chest

5 TTB

PULL-UPS

1-3 Strict Pull-Ups/Ring Rows

4 Pull-Ups

CHEST TO BAR

3 Chest to Bar Pull-Ups

PRACTICE ROUND

5 Cal Bike

5 Burpees

5 Chest to Bar

4 TTB

3 Pull-Ups

Strength

Strict Press (Build to a Heavy Set of 10)

Metcon

FLOORED (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Bike Erg

27 Burpees

27 Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Bike Erg

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Bike Erg

15 Burpees

15 Chest to Bar Pull-ups