11/21/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Inchworm to Push-Up

0:30 Active Twisted Cross

0:30 Slow Air Squats

0:30 Frog Hops

0:30 Laying Front Rack Stretch

0:30 Pigeon Pose (Left Side)

0:30 Pigeon Pose (Right Side)

TECHNIQUE & BUILD

FRONT SQUATS

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

5 (empty handed) Thumb to Shoulder Pausing front Squats

[Coach: Really hold athletes below parallel (10+ seconds) Focus on athletes’ low spines, Athletes range of motion should be limited to the range that they can move through before beginning to round their lower back (Lumbar Spine).

5 Empty Barbell Front Squats

Strength

Front Squat (Heavy Set of 8)

after athletes have found their heavy 8 they should find their 4 workout weights [4:00]

1: A very light weight they could do 30 Reps unbroken with.

2: A light weight they could do 25 Reps unbroken with.

3 A moderate weight they could do 20 reps unbroken with.

4: a heavier but still moderate weight they could do 15 reps unbroken with.

Metcon

KALEIDOSCOPE (Time)

For Time [12 Minute Cap]:

40 Front Squats (75/55)

30 Front Squats (95/65)

20 Front Squats (115/85)

10 Front Squats (135/95)

On the Minute [Starting at 0:00]:

5 Lateral Barbell Burpees