11/10/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Downdog

0:30 Active Spiderman

0:30 Alternating Quad Stretch

AMRAP4:

100 Meter Jog

10 Sit Ups

15 Glute Bridges

TECHNIQUE & BUILD [10:00 – 20:00]

EMPTY BARBELL

0:15 Good Mornings

0:15 Stiff Legged Deadlifts

0:15 Deadlifts

LIGHTWEIGHT

5 Paused Deadlifts (0:05 pause 1 inch off the floor then lift)

Coach: Neutral Spine during the hold then knees back to initiate lift

5 Deadlifts

MODERATE WEIGHT

4 Paused Deadlifts (0:05 pause 1 inch off the floor then lift)

Coach: Neutral Spine during the hold then knees back to initiate lift

4 Deadlifts

WORKOUT WEIGHT

3 Paused Deadlifts (0:05 pause 1 inch off the floor then lift)

Coach: Neutral Spine during the hold then knees back to initiate lift

3 Deadlifts

SPECIFIC WARM UP [20:00 – 30:00]

TOES TO BAR

Coach: Tight Body- legs straight, feet together, toes pointed

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings

5 Knee to Chest

3 Toes to Bar

Metcon

MAY I HAVE ANOTHER (7 Rounds for time)

On the 4:00 x 7 Rounds:

200 Meter Sandbag Run (50/35)

12 Toes to Bar

9 Deadlifts (185/135)