03/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:20 High Plank Shoulder Taps

0:20 Push-up to Downdog

0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch)

0:20 Mountain Climbers

0:20 Active Spiderman

0:20 Frog Hop to Squat Hold

0:20 Glute Bridges

0:20 Glute Bridge Walk Out

0:20 Glute Bridge Marching

TECHNIQUE & BUILD

EMPTY BARBELL

0:15 Good Mornings

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

LIGHTWEIGHT

[Coach: stance hip-width stance with feet straight grip hands outside of hips]

12 Deadlifts

MODERATE WEIGHT

[Coach: heels down, bar maintains contact with the body, bar travels over the middle of the foot]

9 Deadlifts

WORKOUT WEIGHT

[Coach: flat back lumbar curve maintained]

6 Deadlifts

OVERLOAD

3 Deadlifts

SPECIFIC WARM UP

MUSCLE-UPS

[Coach: focus on pushing down on the bar with straight arms]

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings (push down on the bar with straight arms in the hollow)

3 Strict Pull-ups

3 Push-ups

1-3 Bar Muscle-ups

PULL-UPS

[Coach: hands outside of shoulders]

10 Scap Retractions

10 Mini Kip Swings

3 Strict Pull-ups

[Coach: chest stays open]

BAR-FACING BURPEES

[Coach: maintain tight midline]

3 Bar-Facing Burpees (step over)

3 Bar-Facing Burpees (step up and jump over)

3 Bar-Facing Burpees (jump up and jump over)

WALL BALLS

4 Med Ball Squats

[Coach: hips descend lower than knees]

4 Med Ball Thrusters

[Coach: heels down until hips and legs extend]

4 Wall Balls

PRACTICE ROUND

2 Rounds:

1 BMU/Pull-up

2 Bar-Facing Burpees

3 Deadlifts

4 Wall Balls

Metcon

NAPALM (Time)

2 Rounds:

10 Bar Muscle-Ups/Strict Chest to Bar Pullups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wall Balls (20/14)