CrossFit – Fri, Mar 31

American Fit Co Northwest – CrossFit

Warmup

● General Warmup (3:00-13:00)

○ Focus on raising HR and core temp, while increasing blood flow to prime movers

○ Every 2:00 x 5 Rounds:

:45 Bike (Seat height adjustment, RPM, No Sway, Upright)

R1 – :45 Spiderman and Lunge

R2 – :45 Pushup to Down Dog

R3 – :45 PVC Pass Throughs

R4 – :45 Jump Squats

R5 – :45 PVC Strict Press

● Specific Warmup (13:00-31:00)

○ Use this time to develop and refine POP for the Push Jerk

○ PUSH JERK WARMUP (STANCE/GRIP Every Rep)

■ 5-7 Reps Jump and Land (hands at sides)

● Look for full hip and knee extension on jump and great landing

position (get up before you get down)

■ 5-7 Reps Jump and Land (hands on shoulders)

● Torso tall in dip

■ 5-7 Reps Jump/Punch/Land

● Timing of the Press (AFTER HIP EXTENSION)

■ 5-7 Reps Push Jerk with PVC

● Receiving bar with arms locked and shoulders active

■ 5-7 Reps Push Jerk with Empty Bar (call each rep) ● Same as above

■ Begin building to workout weight

● 2-3 jumps in weight

● Dial in loading/reps for any scaling that needs done

○ BIKE WARMUP

:30 @ Workout Pace/ :10 Rest x2

RPM/No Sway/Upright

ICARUS (Time)

10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead (135/95)
*10 Calorie Assault Bike Between Each Round