American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Downdog

0:30 Active Spiderman

200 Meter Jog

0:30 Alternating Quad Stretch

0:30 Knuckle Draggers

200 Meter Jog

MOBILITY

1:00 Pole/Rack/Rig Assisted Squat

SPECIFIC WARM UP [10:00 – 18:00]

BACK SQUAT

Coach: Hands Outside of Shoulders Elbows Pointed Back Hips Descend Back and Down Lumbar Curve Maintained

EMPTY BARBELL

Before athletes get under the bar. . .

Coach: Hands Outside of Shoulders Before athletes take the bar from the rack. . . Coach: Elbows Pointed Back

3 Back Squats

Coach: Hips Back and Down

3 Pausing Back Squats (0:03 in the bottom)

Look for: Lumbar Curve Maintained

MODERATE WEIGHT

5 Back Squats

PRACTICE ROUND

200 Meter Run (partners run together)

5 Back Squats (each partner does 5)

Partner Metcon

PARTNER MANION (Time)

7 Rounds:

400m Run (together)

29 Back Squats (135/95) *Split as needed