11/05/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

ROW

1:00 Row

-COACH: Neutral Spine

-Look for: athletes’ lumbar curving under

0:30 Active Spiderman

1:00 Row

-COACH: Hinging from the hips

-Look for: athletes’ seat crashing into their heels

0:30 Inchworm

1:00 Row

0:30 Active Samson

TECHNIQUE & BUILD [10:00 – 20:00]

EMPTY BARBELL

0:15 Deadlifts

3 Three Position Pausing Deadlifts

0:03 Mid Shin

-COACH: Neutral Spine

0:03 Knee

-COACH: Shoulders Over Bar & Neutral Spine

0:03 Lockout

-COACH: Full Extension & Neutral Spine

LIGHTWEIGHT

3 Three Position Pausing Deadlifts

0:03 Mid Shin

-COACH: Neutral Spine

0:03 Knee

-COACH: Shoulders Over Bar & Neutral Spine

0:03 Lockout

-COACH: Full Extension & Neutral Spine

MODERATE WEIGHT ON THE BAR

10 Deadlifts

-COACH: Pull the “slack” out of the bar THEN deadlift

-COACH: Neutral Spine

WORKOUT WEIGHT

5 Deadlifts

SPECIFIC WARM UP [20:00 – 27:00]

STRICT HANDSTAND PUSH-UPS/ DUMBBELL STRICT PRESS

0:10 Hold

Handstand

Overhead Dumbbell Hold

-COACH: Neutral Spine

0:03 Eccentric (slow on the way down)

3 Eccentric Handstand Push-Ups

3 Eccentric Dumbbell Strict Press

-COACH: Ribs down & neutral spine

3 Strict Handstand Push-Ups or Dumbbell Strict Press

-Encourage athletes to stack up AbMats if needed

BOX JUMPS

0:15 Alternating Box Step Ups

0:15 Hops in Place

0:15 Knuckle Drags

LOW HEIGHT

5 Pausing Box Jumps (0:02 on top of box)

-COACH: Have athletes pause on top of the box to assess full extension

3 Box Jumps

-COACH: Jump higher than you need to soft/silent landing

WOD HEIGHT

2 Box Jumps

PRACTICE ROUND

7 Calorie Row

6 Deadlifts

5 Strict Handstand Push-ups/ Double Dumbbell Strict Press

4 Box Jumps

Metcon

YES MA’AM (Time)

PART A:

3 Rounds For Time:

21/15 Calorie Row

15 Deadlifts (225/155)

12 Strict Handstand Push-ups

9 Box Jumps (30″/24″)

Strength

Deadlift (Build to a heavy 3)

We will have until 25 minutes on the clock to find our heavy 3