02/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

PVC

0:30 PVC Pass Through

0:30 PVC Around The World

0:30 PVC Standing Lat Stretch (each side)

0:30 PVC Pass Through

2 Rounds of. . .

1:00 Rig/Rack Assisted Squat Hold

4 Alternating Quad Stretch

4 Slow Air Squats

10 Scap Retractions

3 Strict Pull Ups

3 Kipping/Butterfly Pull Ups [TRAIN] 0:15 Dead Hang

3 Chest to Bar Pull Ups [TRAIN] 3 Strict Pull Ups

TECHNIQUE & BUILD

PVC

5 Pausing Overhead Squats (0:05 pause in the bottom)

[Coach: straight arms, heels down, knees out]

3 Eccentric Overhead Squats (0:05 tempo on the way down)

[Coah: hips back and then down; drive knees out]

EMPTY BARBELL

5 Good Mornings

5 Behind The Head Snatch Grip Push Jerks

5 Snatch Grip Deadlifts

5 Power Snatches

3 Pausing Overhead Squats (0:05 pause in the bottom)

[Coach: straight arms, heels down, knees out]

3 Eccentric Overhead Squats (0:05 tempo on the way down)

[Coah: hips back and then down; drive knees out]

LIGHT BARBELL

3 Pausing Overhead Squats (0:05 pause in the bottom)

[Coach: straight arms, heels down, knees out]

Strength

Overhead Squat (5×3 on the 2:00)

Metcon

ENCORE (Time)

For Time:

21-15-9:

Overhead Squats (135/95)

Chest to Bar Pull-ups

Directly Into…

45 Bar-Facing Burpees