05/21/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARMUP

100m Run

5 Empty Bar Deadlifts w/ 2 sec pause at knee

5 Empty Bar Deadlifts

100m Run

5 Front Squats w/ 2 sec pause at bottom

5 Thrusters

:10 Bar Hang

5 Kip Swings

BUILD UP

1 Round:

5 Synchro Thrusters @ workout weight

5 Synchro Pullups

-add weight to deadlift workout weight

2 Rounds:

3 Synchro Deadlifts

3 Bar Facing Burpees

Partner Metcon

PairUP, ThrowDOWN (Time)

30 synchro deadlifts

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run

Rest 5 min.

10 synchro thrusters

10 synchro pull-ups

400-m run

20 synchro thrusters

20 synchro pull-ups

400-m run

30 synchro thrusters

30 synchro pull-ups

400-m run

Time cap: 35 min.

WORKOUT VARIATIONS

RX’D

Women 125-lb. deadlift, 55-lb. thruster

Men 185-lb. deadlift, 75-lb. thruster

SCALED

Women 95-lb. deadlift, 35-lb. thruster, jumping pull-ups, may step over during bar-facing burpees

Men 135-lb. deadlift, 45-lb. thruster, jumping pull-ups, may step over during bar-facing burpees