11/11/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

THIN BAND

3 Rounds

0:30 Push Up to Downdog

0:15 Band Pull Aparts

0:15 Banded Strict Press

0:15 Banded Face Pull

0:15 Rest

MOBILITY

0:30 Child’s Pose both hands to the Left

0:30 Child’s Pose both hands to the Right

0:30 Child’s Pose both hands Middle

TECHNIQUE & BUILD [12:00 – 34:00]

EMPTY BARBELL

Coach: How to create the right front rack position before taking the bar off the rack Coach: Grip- hands outside of shoulders, pulling elbows under, engaging shoulder blades

3 Two Position Pausing Strict Press (0:03 in the front rack and overhead)

Coach: Front Rack Position & Tight Core Overhead

5 Strict Press

Strength

Shoulder Press (10, 8, 6, 4, 2)

Build to a heavy double

Metcon

ARMISTICE (AMRAP – Rounds and Reps)

ARMAP 11:

11 Power Cleans (135/95)

11 Burpees Over the Bar

19 Deadlifts (135/95)

18 Pullups