12/08/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Box Step Ups

0:30 Inchworm to Push Up

0:30 Active Spiderman

0:30 Box Step Overs

0:30 Active Samson

0:30 Calf Stretch on Box (0:15 each side)

TECHNIQUE & BUILD [8:00 – 18:00]

EMPTY BARBELL

5 Slow Good Mornings

5 Strict Press and Reach

5 Stiff Legged Deadlifts

5 Deadlifts

LIGHTWEIGHT BARBELL

5 Pausing Deadlifts (0:03 pause 1 inch off the floor)

[Coach: neutral spine in the set up and pull bar into body]

MODERATE WEIGHT BARBELL

5 Deadlifts

[Coach: neutral spine in the set up and pull bar into body]

WORKOUT WEIGHT BARBELL

5 Deadlifts

[Coach: neutral spine in the set up and pull bar into body]

SPECIFIC WARM UP [18:00 – 30:00]

TOES TO BAR

10 Scap Retractions

10 Mini Kip Swings

[Coach: initiate kip swing through shoulders NOT feet]

5 Knees to Chest

[Coach: initiate kip swing through shoulders NOT feet]

3 Toes to Bar

[Coach: initiate kip swing through shoulders NOT feet]

BOX JUMP OVERS

3 Box Jump Up Step Down

3 Box Jump Overs

[Coach: stay low and step down as a pacing strategy]

HANDSTAND PUSH UPS/DOUBLE DUMBBELL PUSH PRESS

0:10 Hold HSPU or Single Dumbbell Overhead

[Coach: neutral spine, tight core, no movement through midline]

10 Handstand Shoulder Shrugs or Single Dumbbell Strict Press (one dumbbell held in both hands horizontally)

[Coach: neutral spine, tight core, no movement through midline]

5 HSPUs or Dumbbell Push Press

[Coach: neutral spine, tight core, no movement through midline]

PRACTICE ROUND

5 Deadlifts

5 Toes to Bar

5 Box Jump Overs

5 HSPUs or Double Dumbbell Push Presses

Metcon

DEAD INSIDE (Time)

55 Deadlifts (225/155)

55 Toes to Bar

55 Box Jump Overs (24″/20″)

55 Kipping Handstand Push-ups/DB Push Press