04/12/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:20 Alternating High Plank Shoulder Taps

0:20 Inchworm to Push-up

0:20 Mountain Climbers

0:20 Active Spiderman

0:20 Frog Hops

0:20 Active Samson

0:20 Frog Hop to Squat Hold

0:20 Straight Arm Burpees

0:20 Burpees

0:20 Glute Bridges

0:20 Single Leg Glute Bridges (each side)

0:30 Pigeon Pose (each side)

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Stiff Leg Deadlifts

LIGHTWEIGHT BARBELL

5 Tempo Deadlifts (0:05 on the way down)

[Coach/Look for: hips and shoulders rising and descending at the same rate]

5 Deadlifts

MODERATE WEIGHT BARBELL

5 Deadlifts

Strength

Deadlift (Build to a Heavy Set of 3)

Metcon

DONNY (Time)

21-15-9-9-15-21:

Deadlifts (225/155)

Burpees