12/03/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Glute Bridges

[Coach] athletes to reach full hip extension

0:30 Plank

0:30 Updog to Downdog

0:30 Active Spiderman

0:30 Left Side Plank

0:30 Right Side Plank

0:30 Standing Straddle Stretch

[Coach] athletes can walk hands back and forth between feet

0:30 Inchworm to Push Up

0:30 Alternating Quad Stretch

TECHNIQUE & BUILD [10:00 – 22:00]

EMPTY BARBELL

10 Good Mornings

10 Stiff Legged Deadlifts

10 Deadlifts

[Coach] bar moves over the middle of the foot

LIGHTWEIGHT BARBELL

5 Deadlifts

[Coach] bar moves over the middle of the foot Knees go back to initiate deadlift Bar remains in contact with the body

5 Deadlifts

[Coach] bar moves over the middle of the foot Hips go back to initiate bringing the bar to the floor Bar remains in contact with the body

PART 1: DEADLIFT [8:00]

5 sets on the 1:30

5 Deadlifts

Athletes should build to workout weight by set 2 or 3 and then overload on sets 3-5

Strength

Deadlift (5 sets on the 1:30 5 Deadlifts)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [22:00 – 30:00]

FARMER’S CARRY

10 Double Dumbbell Deadlifts

[Coach] stand to full hip extension

0:20 Double Dumbbell Hold

[Coach] midline engaged

ABMAT SIT UPS

5 Slow AbMat Sit Ups

[Coach] butt stays in contact with the floor at all times

5 Workout Pace AbMat Sit Ups

[Coach] complete each rep with shoulders above hips and spine extended

PRACTICE ROUND

50 Meter Farmer’s Carry

10 AbMat Sit Ups

5 Deadlifts

DEAD BATTERIES (Time)

5 Rounds For Time:

100 Meter Farmers Carry (50’s/35’s)

30 AbMat Sit-ups

10 Deadlifts (225/155)