American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Row

0:30 Active Spiderman

0:30 Easy Rowing

0:30 Cossack Squats

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

[Our big focus on this lifting today is on athletes’ midline. An engaged midline and effective torso positioning will allow athletes to engage more lower body muscles to safely move the bar today.]

BACK SQUAT

Midine: Lumbar Curve maintained

Torso Angle: Bar resting on upper back, elbows pointed back

EMPTY BARBELL

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

5 Back Squats

Build to starting weight

Strength

Back Squat (5×5)

Metcon

BODY LANGUAGE (AMRAP – Rounds and Reps)

AMRAP 20:

20 Calorie Row

30 Push-ups

40 Sit-ups

50 Air Squats