11/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

ten meters of each

Knuckle Draggers

Inchworm

Side to Side Lunge

Duck Walk

200m Jog

0:30 Pigeon Pose (left side)

0:30 Pigeon Pose (right side)

TECHNIQUE & BUILD

FRONT SQUAT

0:30 Air Squat Hold

with an empty barbell

0:15 elbow rotations

0:15 Back Squats

0:15 Good Mornings

5 Tempo Front Squats, Counting 0:05 down

[Coach: Athletes should break/flex at the hips and knees at the same time to initiate their squat, finish below parallel then stand]

get workout weight on the bar

SPECIFIC WARM UP

SIT-UPS/TOES TO BAR

10 Scap Pullups

5 Kip Swings

5 Hanging Knee Raises

5 Sit-Ups

5 Toes to Bar

BURPEES OVER THE BAR

0:20 Frog Hops

2 Burpees

4 Hops over the bar

4 Burpees over the Bar

Metcon

THREE DIMENSIONAL (Time)

For Time: [30 Minute Cap]

50 Sit-ups

400 Meter Run

30 Burpees Over the Bar

20 Front Squats (115/85)

Rest 2 Minutes

50 Toes to Bar

400 Meter Run

30 Burpees Over the Bar

20 Front Squats (115/85)