American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Easy Bike

0:30 Dive-Bombers (Updog to Down Dog)

0:30 Glute Bridges

0:30 Bike

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

TECHNIQUE & BUILD

BENCH PRESS

10 Push-ups

[Coach: Knee/Hands elevated are great]

:20 Standing PVC “Breaking the Bar” Hold

[Coach: Athletes Hold PVC at eye level and engage lats]

10 Standing PVC “Bench”/Horizontal Press

[Coach: Assess bar path, eye level to sternum]

3 Pausing PVC Bench Press Hold athletes in setup

[Coach: Assess planted feet, glutes/shoulders set and on the bench]

5 Pausing Coach Led Empty Barbell Bench press

[Coach: Pause at start/finish over eyes & at chest]

5 Bench Presses

Strength

Bench Press (5×2)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [26:00 – 35:00]

HANDSTAND PUSHUPS

0:30 Plank Hold

0:15 Handstand Hold

3 Negative Handstand Pushups/DB Jerks

3 Hand Stand Pushups/DB Push Jerks

FRONT RACK REVERSE LUNGES

5 Goblet Squats

0:30 Alternating Lunges (unweighted)

10 Goblet Reverse Lunges

6 Double Dumbbell Reverse Lunges

PRACTICE ROUND

4 Handstand Pushups/DB Jerks

5 Bike Calories

6 Lunges

PUT IT IN REVERSE TERRY (AMRAP – Reps)

AMRAP 12:

2-4-6-8-10….

Handstand Push-ups/DB Push Jerks

Bike Calories

Dumbbell Front Rack Reverse Lunges (50’s/35’s)