American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

ACTIVATION

2 Rounds:

0:15 Pausing Glute Bridges (0:02 pause at the top)

0:15 Glute Bridge Walkouts

0:15 Pigeon Pose (each side)

0:15 Bodyweight Good Mornings

TECHNIQUE & BUILD [8:00 – 25:00]

EMPTY BARBELL

5 Tempo Good Mornings (0:05 on the down)

5 Tempo Stiff Legged Deadlifts (0:05 on the down)

5 Tempo Deadlifts (0:05 on the down)

LIGHTWEIGHT

10 Deadlifts

[Coach: maintain a neutral spine and constantly pull the bar into body]

MODERATE WEIGHT

5 Single Deadlifts

[Coach: correct set-up position and creating tension around the bar]

-Feet straight and right under hips

-Barbell right over shoe laces

-Hinge at the hips: one hand grabs the bar then the other

-Pull the bar into shins with straight arms and open chest/flatten back

-Pull the “slack” out of the bar, breathe in, and lift

HEAVY WEIGHT

5 Single Deadlifts

[Coach: correct set-up position and creating tension around the bar]

Strength

Deadlift (Build to a Heavy Single)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [25:00 – 32:00]

CHEST TO BAR PULL-UPS

10 Scap Retractions

10 Mini Kip Swings

1-3 Strict Pull-ups

5 Big Kip Swings (focus on getting hips high in the back swing/hollow)

3 Kipping Pull-ups

3 Chest to Bar Pull-ups

[Coach: drive hips up during the kip swing]

DOUBLE DUMBBELL “DT”

0:15 Single Dumbbell Overhead Hold (one dumbbell horizontally held in both hands)

10 Single Dumbbell Strict Presses (one dumbbell horizontally held in both hands)

12 Double Dumbbell Deadlifts

[Coach: hips back then knees bend; encourage athletes NOT to do stiff legged deadlifts]

9 Double Dumbbell Hang Power Cleans

[Coach: dumbbells stay on the outside of legs, encourage athletes NOT to swing/bicep curl the dumbbells]

3 Pausing Double Dumbbell Push Jerks (0:03 pause in lockout)

[Coach: controlled and complete lockout position]

6 Double Dumbbell Push Jerks

BUILT DIFFERENT (Time)

For Time:

30 Chest to Bar Pull-ups

3 Rounds of Dumbbell “DT”

20 Chest to Bar Pull-ups

2 Rounds of Dumbbell “DT”

10 Chest to Bar Pull-ups

1 Rounds of Dumbbell “DT”

Dumbbells: (50’s/35’s)

1 Round of “DT” =

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbbell Push Jerks