10/08/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Knuckle Drags

0:30 Quad Stretch

0:30 Active Samson

0:30 Active Spiderman

0:30 Downdog

0:30 Single Unders

0:15 High and Slow Single Unders

0:15 Low and Fast Single Unders

0:30 Double Under Practice

TECHNIQUE & BUILD [10:00 – 28:00]

DEADLIFTS

EMPTY BARBELL

0:15 Slow Good Mornings

0:15 Stiff Legged Deadlifts

0:15 Deadlifts

5 Slow Eccentric Deadlifts (0:05 on the way down)

VERY LIGHT WEIGHT

3 3-Position Paused Deadlifts

0:03 Pause 1 Inch Off The Floor

Look for neutral spine

0:03 Pause at The Knee

Coach knees back as they lift and maintain barbell contact with the shins

0:03 Pause at Lockout

Coach shoulders back, ribs down, butt squeezed

10 Deadlifts

Coach hips back first on the way down & maintain barbell contact with the legs

Strength

Deadlift (Heavy set of 5)

Warm-up

Warm-up (No Measure)

TRACK SPECIFIC WARM UP

HANDSTAND PUSH UPS/HAND RELEASE PUSH UPS

[3:00 Total]

On the 0:30. . .

HOLDS

0:00 – 1:00

[COMPETE] Handstand Hold (0:20)

[TRAIN/SWEAT] High Plank (0:20)

0:03 SEC ECCENTRIC

1:00 – 2:00

[COMPETE] 3 HSPU (0:03 on the way down (kick up or press up))

[TRAIN/SWEAT] 3 Push Ups (0:03 on the way down)

WORKOUT VARIATION

2:00 – 3:00

[COMPETE] 3 Kipping HSPU

[TRAIN/SWEAT] 3 Hand Release Push Ups

Metcon

CANNOLI (Time)

Buy-In:

50/35 Calorie Assault Bike

3 Rounds:

15 Deadlifts (185/135)

30 Double Unders

15 Kipping Handstand Push-ups or Hand Release Pushups

30 Double Unders

Cash-Out:

50/35 Calorie Assault Bike