11/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Jumping Jacks

0:30 Active Samson Stretch

0:30 Slow Knee Push-Ups

0:30 Shoulder tap + Shoulder Tap + Push-Up + Down Dog

1:00 Laying Front Rack Stretch

TECHNIQUE & BUILD

FRONT SQUAT

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Kang Squats

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

5 Pausing Front Squats

[Coach: Look for hyperextension of the low/mid back as athletes compensate for hip/anke limitations]

5 Front Squats

[Coach: Athletes should be bracing through the whole movement, gathering and holding their breath on the way down, then holding or releasing that air on the way back up.]

Strength

Front Squat (Build to Heavy Single)

Partner Metcon

Metcon (Calories)

6 Rounds w/ Partner (alternate rounds):

AMRAP 1:30:

5 Push Jerks (95/65)

5 Thrusters (95/65)

5 Front Squats (95/65)

Max Calorie Bike