American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

BANDED STRETCHES

0:30 PVC Pass Throughs

3 position shoulder stretch

All stretches 0:30 on one side then all on the other

0:30 PVC Pass Throughs

LOWER BODY MOBILITY

10 PVC Overhead Squats

0:30 Spiderman Stretch

0:30 Runners Lunge (focus on stretching ankle)

0:30 Alternating Lateral Lunge (take elbow and drive knee out)

0:30 Squat Hold

10 PVC Overhead Squats

TECHNIQUE & BUILD

EMPTY BARBELL

5 Snatch Grip Deadlifts

5 Power Snatches

5 Overhead Squats

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

[Coach: actively punching up on the bar, hips back and down, knees out]

LIGHTWEIGHT

5 Overhead Squats

MODERATE WEIGHT

5 Overhead Squats

1 JUMP AWAY FROM 10RM WEIGHT

5 Overhead Squats

Strength

Overhead Squat (Build to a 10 Rep Heavy)

Metcon

Warm-up (No Measure)

10 Scap Retractions

5 Negatives

3 Strict Pull Ups

THAT’S ENOUGH (AMRAP – Reps)

AMRAP 2-2-2-3:

6 Strict Pullups

12/9 Calorie Bike Erg

Max Overhead Squats (95/65)

*Rest 1 Minute Between Sets