American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Push Up to Downdog

0:30 Alternating Shoulder Taps

0:30 Alternating Chest Opener

0:30 Child’s Pose

0:30 High Plank Shoulder Retractions

0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

TECHNIQUE & BUILD [8:00 – 30:00]

EMPTY BARBELL

10 Back Squats

3-5 Sets to build to 95% of 5RM

PART 1:

[18 Minutes]

4-4-3-3-2-2:

Back Squat

EMPTY BARBELL

5 Strict Press

5 Push Press

5 Front Squats

THRUSTER

Coach: athletes to keep a straight bar path Athletes can do this by trying to maintain an upright torso, not letting their hips pop up first from their squat, and leading with their shoulders

5 Empty Barbell Thrusters

Coach: Straight Bar Path Look for: Loss of Midline- Chest dropping and hips popping up first from the squat

SPECIFIC WARM UP [30:00 – 40:00]

WORKOUT WEIGHT

3 Thrusters

15 Single Unders

Coach: athletes to jump with enough height for a Double Under

3 Thrusters

15 Double Unders

Coach: athletes to put jump rope down neatly

PRACTICE ROUND

Timed Practice Round:

9 Thrusters

35 Double Unders

This will give us an idea of how we should go about pacing this workout.

Strength

Back Squat (4, 4, 3, 3, 2, 2)

Sets 1-2 = 4 @ 95% of 5RM

Sets 3-4 = 3 @ 100% of 5RM

Sets 5-6 = 2 @ 105% of 5RM

Metcon

JUST THE TWO OF US (AMRAP – Rounds and Reps)

AMRAP 10:

9 Thrusters (75/55)

35 Double Unders