American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:20 of. . .

Jumping Jacks

Arm Circles Forward

Arm Circles Backward

Horizontal Arm Swings (across the chest)

Alternating Overhead Tricep Stretch

Knuckle Drags in Place

Alternating Quad Stretch

Active Samson

Empty Barbell Strict Press

TECHNIQUE & BUILD [10:00 – 23:00]

EMPTY BARBELL

5 Pausing Push Jerks (0:03 pause in the catch)

[Coach: tight midline landing in a quarter squat]

5 Push Jerks

[Coach: upright torso during the dip, tight midline landing in a quarter squat]

Strength

Push Jerk (5×3)

12:00 to build to a heavy set of 3

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [24:00 – 27:00]

100 Meter Run

4 Light Push Jerks

8 Low Height Box Jumps

100 Meter Run

4 Moderate Push Jerks

8 Workout Height Box Jump

PRACTICE ROUND

100 Meter Run

4 Workout Weight Push Jerks

8 Workout Height Box Jump Overs

SQUARE UP (Time)

4 Rounds:

400 Meter Run

8 Shoulder to Overhead (185/135)

16 Box Jump Overs (30″/24″)
400 METER RUN

-1,000 Meter Bike

-500 Meter Row

-400 Meter Ski

-300 Meter Air Run

-150 Double Unders

-Cap at 2:30