American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Spiderman

0:30 Push-Up to Down Dog

0:30 Pigeon Pose (left side)

0:30 Pigeon Pose (right side)

0:30 Cossack Squats

TECHNIQUE & BUILD

WALL BALLS

0:30 Squats to the med ball

3 Med. Ball front squats

3 Med. Ball Push Presses

3 Med. Ball Thrusters

8 Wall Balls.

BURPEES

0:20 Frog Hops

4 Burpees

[Coach: Reiterate that athletes must stand up al of the way at the top of their burpees.]

BACK SQUAT

Coach: When going Heavy with a back squat ensure athletes can bail safely. They should send the knees and hips forward when getting out from under the bar and check that there are no objects that the barbell will hit on the way down.

with an empty barbell

0:15 Good Mornings

0:15 Back Squats

0:15 Elbow Rotations

0:15 Strict Presses

0:15 Stiff Legged Deadlifts

0:15 Front Squats

3 Tempo and pausing Back Squats, 0:03 Down, 0:03 Hold then Stand.

Build to opening weight

Strength

Back Squat (5×3)

Metcon

ROOMBA (AMRAP – Reps)

On the Minute x 15:

Minute 1: 1 Wallball + Max Burpees

Minute 2: 2 Wallballs + Max Burpees

Minute 3: 3 Wallballs + Max Burpees

…

Minute 15: 15 Wallballs + Max Burpees