08/02/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Jumping Jacks

0:30 Plank Shoulder Taps

0:30 Knuckle Draggers

0:30 Inchworm to Push-Up

0:30 Squat to Stand

0:30 Pec Stretch on wall (left side)

0:30 Pec Stretch on wall (right side)

TECHNIQUE & BUILD

STRICT PRESS

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

2 Strict Presses, Pausing at eye level

[Coach: Look for head moving back out of the way to maintain strict bar path]

3 Strict Presses, Pausing overhead

[Coach: Assess lockout and midline position, no ribs sticking out, butt squeezed]

Build to workout weight

Strength

Shoulder Press (5×2)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP

THRUSTER

With and empty barbell

3 Pausing Front Squats

[Coach: looking for full depth and foot/knee position]

3 Push Press

[Coach: Hips extend then arms press]

5 Thrusters

[Coach: “the deepest push press of your life”, same rules apply, hips extend then arms press]

Get workout weight on the barbell

DOUBLE UNDERS

0:30 Jumping Jacks

20 Single Unders

20 Penguin Hops

20 Double Unders

PRACTICE ROUND

30 Double Unders

4 Thrusters

TEN FOLD (AMRAP – Reps)

AMRAP 10:

30 Double Unders

1 Thruster (95/65)

30 Double Unders

2 Thrusters (95/65)

…

Add 1 Thruster Each Round