11/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Jog

0:30 Active Spiderman

0:30 Inchworm to Push-Up

0:30 Active Twisted Cross

10 Straight Legged Sit-Ups

1:00 Forearm/Wrist Stretch on floor

1:00 Jog

TECHNIQUE & BUILD

DEADLIFT

with an empty barbell

0:15 Slow Good Mornings

0:15 Back Squats

0:15 Stiff Legged Deadlifts

get one set of plates on the bar

Athletes should pull the tension out of the bar before it leaves the ground, elbows are fully extended in the setup then athletes will pull just enough that theres tension in their upper body, they should be able to hear the bushing or bearing in their barbell pull to the top of the cylinder each time, so turn down the music and let em hear it!

5 Deadlifts, coach led

[Coach: Set-up, establish tension, stand, reset]

Strength

Deadlift (Heavy 1)

Metcon

MEATHEAD MILE (Time)

AMRAP 12:

25′ Dumbbell Front Rack Lunge

7 Strict Handstand Pushups

25′ Dumbbell Front Rack Lunge

7 Dumbbell Squat Cleans