American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Plank (elbows)

0:30 Mountain Climbers

0:30 Active Spiderman

0:30 Frog Hops

0:30 Alternating Hamstring to Squat Hold Stretch

0:30 Slow Burpees

1:00 Pigeon Pose (each side)

SPECIFIC WARM UP [10:00 – 26:00]

EMPTY BARBELL

10 Good Mornings

5 Elbow Rotations

5 Strict Press

10 Deadlifts

LIGHT BARBELL

10 Deadlifts

[Coach: pull chest open in the set up and maintain neutral spine ]

10 Scap Retractions

10 Mini Kip Swings

[Coach: tight body- toes pointed, legs squeezed, hollow body]

4 Bar Facing Burpees

[Coach: chest and thighs MUST touch the floor]

MODERATE BARBELL

7 Deadlifts

[Coach: pull chest open in the set up; pull bar into shins (do NOT bring shins to the bar]

7 Knee to Chest

[Coach: push down on the bar in the back; reach head through in the front]

3 Bar Facing Burpees

[Coach: athletes can use burpees as their pacer by stepping up from the burpee]

HEAVY BARBELL

5 Deadlifts

[Coach: pull chest open in the set up; rooted in heels with whole foot on the floor]

5 Strict Toes to Bar

[Coach: active shoulder; pull shoulders away from ears]

2 Bar Facing Burpees

[Coach: athletes MUST take off of two feet when jumping over the bar]

WORKOUT WEIGHT BARBELL

3 Deadlifts

[Coach: pull chest open in the set up; fill lungs/stomach with air THEN lift]

3 Toes to Bar

[Coach: push down on the bar in the back; then pull feet down fast]

1 Bar Facing Burpee

PRACTICE ROUND

1 Deadlift

2 Toes to Bar

3 Bar Facing Burpees

Metcon

MARSTON (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (315/225)

10 Toes to Bar

15 Bar-Facing Burpees