11/14/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2:00 Row/Run

5/5 Spiderman Lunge

5 Pushup to Downdog

5/5 Staggered Good Mornings

5/5 Warrior Squats

TECHNIQUE & BUILD

0:30 Squat Hold

with an empty barbell

0:15 Slow Good Mornings

0:30 Pausing Back Squats

SPECIFIC WARM UP

OVERHEAD SQUATS

PVC

5 Eccentric Overhead Squats (0:05 on the way down)

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

5 Pausing Overhead Squats (0:03 in the bottom)

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

EMPTY BARBELL

3 Eccentric Overhead Squats (0:05 on the way down)

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

3 Pausing Overhead Squats (0:03 in the bottom)

-PVC stays over the middle of the foot -Coach athletes to pull back on the bar

Strength

Back Squat (10 Rep Max)

BUILD UP:

10 @ Empty Bar

8 @ 30%

5 @ 40%

5 @ 50%

3 @ 60%

3 @ 65%

10 Rep Attempt @ 70%

Metcon

NEGATIVE NANCY (Time)

21 Overhead Squats (95/65)

1000m Row/800m Air Runner

18 Overhead Squats (95/65)

750m Row/600m Air Runner

15 Overhead Squats (95/65)

500m Row/400m Air Runner

12 Overhead Squats (95/65)

250m Row/200m Air Runner

9 Overhead Squats (95/65)