American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Side to Side Lunge

0:30 Alternating Quad Stretch

0:30 Plank Shoulder Taps

0:30 Pigeon Pose (right)

0:30 Pigeon Pose (Left)

0:30 Mountain Climbers

0:30 Empty Barbell Elbow Rotations

1:00 Child’s Pose

TECHNIQUE & BUILD

5 Strict Press, Pause Overhead

[Coach: Bar Path when moving, finish over ear, Midline when static, no flared ribs]

5 Dip and Holds

[Coach: Dip is to powerful depth, straight up and down]

5 Push Press

[Coach: Dip the Drive. Jump then Press]

SPECIFIC WARM UP

RUN

0:30 Calf Stretch on Post (right)

0:30 Calf Stretch on Post (left)

0:20 Calf Raises

0:20 High Knees

0:20 Butt Kickers

100 Meter Jog

FRONT SQUATS

5 Pausing Front Squats

[Coach: Front Rack/Depth Assessment]

Strength

Push Press (5×5)

Partner Metcon

THE GREAT OUTDOORS (Time)

LIMITED SPACE/EQUIPMENT:

For Time:

10 Push Press

10 Front Squats

100 Meter Run

9 Push Press

9 Front Squats

100 Meter Run

…

2 Push Press

2 Front Squat

100 Meter Run

*Partners each do every round in a relay, Partner 1 does the round of 10 then partner 2 does the round of 9…