American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Alternating Quad Stretch

0:30 Active Samson

0:30 Inchworm to Push Up

0:30 Updog to Downdog

0:30 Active Spiderman

0:30 Pigeon Pose (0:15 each side)

MOBILITY

1:00 Couch Stretch (L/R)

SPECIFIC WARM UP [10:00 – 25:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press and Reach

5 Deadlifts

5 Front Squats

3 Pausing Strict Press (0:03 pause overhead)

3 Eccentric Strict Press (0:05 on the way down)

3 Strict Press

Look For: we want athletes maintain a neutral spine throughout the entire press

10 Front Rack Reverse Lunges

Look For: we want athletes to stand tall at the top of every rep to full hip extension

0:30 Plank Hold

Look For: Arching in the lower back; we want athletes to tuck hips and engage core Coach: “Tuck hips under”

0:30 Hollow Hold

Look For: Hip tucked under- we don’t want space between athletes back and the floor Coach: “Crush the ground with your lower back. Tuck hips ”

0:30 Seated L Sit Hold

PRACTICE ROUND

200 Meter Bike

5 Strict Press

10 Reverse Lunges

0:10 Plank Hold

0:10 Hollow Hold

0:10 L Sit Hold

Metcon

HOLD ON (6 Rounds for time)

6 Rounds on the 4:00

1000 Meter Bike

10 Strict Press (75/55)

20 Front Rack Reverse Lunges (75/55)

Remaining time. . .

Rounds 1-2 Max Plank Hold

Rounds 3-4 Max Hollow Body Hold

Rounds 5-6 Max Seated L Sit Hold