12/17/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 10:00]
2:00 Any Machine
0:30 Bodyweight Good Mornings
0:30 Standing Straddle Stretch
0:30 Inchworm to Push Up
0:30 High Plank Shoulder Taps
0:30 Glute Bridges
0:30 Glute Bridge Marching
0:30 Glute Bridge Hold
TECHNIQUE & BUILD [10:00 – 20:00]
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
LIGHTWEIGHT BARBELL
10 Deadlifts
[Coach: bar moves over the middle of the foot; keep bar in contact with body]
MODERATE BARBELL
2 Sets of 5 Deadlifts
[Coach: neutral spine before you lift]
1 JUMP FROM WOD WEIGHT
5 Deadlifts
[Coach: neutral spine before you lift; keep bar in contact with the body]
WOD WEIGHT
5 Deadlifts
SPECIFIC WARM UP [20:00 – 30:00]
0:10
Handstand Hold
Single Dumbbell Overhead Hold (both hands hold 1 dumbbell horizontally)
10
Handstand Shoulder Shrugs
Single Dumbbell Presses (both hands hold 1 dumbbell horizontally)
3 Strict Handstand Push Ups
or
3 Dumbbell Push Press
[Coach: no movement through midline; tight core]
PRACTICE ROUND
3-2-1:
Handstand Push Ups/Dumbbell Push Press
Deadlifts
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
On a 20:00 Clock athletes will complete Diane, then build to a heavy set of 3 deadlift in remaining time