American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Bike

0:30 Active Spiderman

0:30 Bike

0:30 Pausing Glute Bridges

0:30 Couch Stretch (left side)

0:30 Couch Stretch (right side)

TECHNIQUE & BUILD

DEADLIFT

0:15 Good Mornings

0:15 Back Squats

0:15 Elbow Rotations

0:15 Strict Press & Reach

0:15 Stiff Legged Deadlifts

0:15 Front Squats

get a light set of plates on the bar

5 Deadlifts, Hold athletes in setup, Pull tension out of bar, and stand

[Coach: Remind athletes to pull from the floor with straight arms, pull the tension out of the bar, you should be able to hear a metallic clink as the barbell moves to the top of its bearings]

Strength

Deadlift (4×4 @ 70% w/ 6 second negative)

Metcon

GRATEFUL DEAD (Time)

3 Rounds:

50/40 Calorie Bike

30 Situps

20 Deadlifts (155/105)

100m Farmer’s Carry