11/30/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Push Up to Downdog

0:30 Mountain Climbers

0:30 Activer Spiderman

0:30 Slow Air Squats

0:30 Alternating Quad Stretch

0:30 Active Samson

MOBILITY

1:00 Pole/Rack/Rig Assisted Squat Hold

0:30 Dead Hang from a Pull Up Bar

TECHNIQUE & BUILD [10:00 – 25:00]

STRICT PRESS

[Coach] Torso and lower body remain engaged and stationary

EMPTY BARBELL

3 Pausing Strict Press (0:05 pause overhead)

[Coach] Elbows slightly in front of the bar at set-up Look for: engaged and stationary midline 3 Strict Press

Look for: engaged and stationary midline

Strength

Shoulder Press (4×10 then 1 set of max effort)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [25:00 – 35:00]

BOX JUMP OVERS/THRUSTERS

10 Box Step Overs

5 Empty Barbell Front Squats

[Coach] Heels stay down Stand to full hip extension

5 Box Jump Step Down

5 Empty Barbell Push Press

[Coach] Heels stay down until legs and hips extend

5 Box Jump Over Step Down

[Coach] Two foot take off

5 Empty Barbell Thrusters

[Coach] Heels stay down until legs and hips extend

PRACTICE ROUND

3-2-1:

Box Jump Overs

Thrusters

HIDE AND SEEK (Time)

27-21-15-9:

Box Jump Overs (24″/20″)

Thrusters (95/65)