01/15/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:20 Alternating Reverse Lunges

0:20 Alternating Quad Stretch

0:20 Alternating Side Lunge

0:20 Air Squats

0:20 Active Samson

0:20 Active Spiderman

0:20 Glute Bridges

0:20 Push Up to Downdog

0:20 High Plank Shoulder Taps

0:20 Frog Hops

0:20 Slow Burpees

0:20 Fast Burpees

TECHNIQUE & BUILD [10:00 – 20:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

5 Pausing Front Squats (0:03 pause in the bottom)

[Coach: high elbows]

5 Front Squats

[Coach: aggressively extend hips to finish each rep]

5 Pausing Push Press (0:03 pause overhead)

[Coach: tight midline]

5 Push Press

5 Pausing Thrusters (0:03 pause overhead)

[Coach: tight midline]

5 Thrusters

[Coach: tight midline and heels down during squat]

GIVE ATHLETES [5:00] TO BUILD TO HEAVIEST WORKOUT WEIGHT

SPECIFIC WARM UP [20:00 – 27:00]

PULL UPS

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings

3 Strict Pull Ups

3 Workout Pull Ups

ROPE CLIMBS

2 Half Rope Climbs

1 Rope Climb

BURPEE PULL UPS

3 Burpee to Target

3 Burpee Pull Ups

Partner Metcon

ONLY FRANS (Time)

[with a partner, split reps as needed]

30-24-18:

Thrusters (95/65)

Pull Ups

24-18-12:

Thrusters (115/85)

6-4-2 Rope Climbs

18-12-6:

Thrusters (135/95)

Burpee Pull Ups