American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Box Step Ups

0:30 Inchworm to Push Up

0:30 Frog Hops

0:30 Jumping Jacks

0:30 Downdog

0:30 Slow Burpees

0:30 Box Jump Up Step Down

4 Box Jump Overs

0:30 Active Samson

0:30 Child’s Pose Hands on the Box

TECHNIQUE & BUILD [10:00 – 24:00]

10 Scap Retractions

10 Mini Kip Swings

5 Kip Swings

1-3 Strict Pull Ups

3 Chest to Bar Pull Ups or Workout Variation Pull Ups

5 Knee to Chest

3 Toes to Bar

EMPTY BARBELL

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Strict Press

3 Pausing Power Cleans (hold athletes 0:05 in The Set Up to assess for Neutral Spine)

[Demo: a “bad” rep- rounding back off the floor and a “good” rep]

[Coach: Maintaining Neutral Spine!]

3 Pausing Front Squats (hold athletes 0:05 at the Bottom to assess for Neutral Spine)

[Demo: a “bad” rep- rounding in upper back with loss of lumbar curve and a “good” rep]

[Coach: Maintaining Neutral Spine!]

3 Pausing Push Jerks (hold athletes 0:05 in The Catch to assess for Neutral Spine)

[Demo: a “bad” rep- over exaggerated arch in catch/loose midline and a “good” rep]

[Coach: Maintaining Neutral Spine!]

LIGHT WEIGHT

5 Box Jump Overs

5 Power Cleans

5 Toes to Bar

5 Front Squats

5 Bar-Facing Burpees

5 Push Jerks

5 Chest to Bar Pull Ups

Metcon

SNEAKY SEVENS (Time)

7 Rounds:

7 Box Jump Overs (30″/24″)

7 Power Cleans (135/95)

7 Toes to Bar

7 Front Squats (135/95)

7 Bar-Facing Burpees

7 Push Jerks (135/95)

7 Chest to Bar Pull-ups