01/04/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
1:00 Bike
0:30 Active Spiderman
0:30 Downdog
0:30 Alternating Side Lunge
0:30 Active Samson
0:30 Pole/Rig/Rack Assisted Squat Hold
0:30 Alternating Quad Stretch
1:00 Bike
TECHNIQUE & BUILD
EMPTY BARBELL
0:15 Good Mornings
0:15 Elbow Rotations
0:15 Back Squats
0:15 Strict Press
0:15 Power Cleans
[Coach: Thruster Set Up- hands outside of shoulders, full grip on the bar, elbows in front of the bar, feet under shoulders, heels down]
3 Pausing Front Squats (thruster grip; 0:05 pause in the bottom)
[Look for: elbows up and heels down]
3 Pausing Push Press (thruster grip; 0:03 pause overhead)
[Coach: as athletes return the bar to their shoulders. . . Teach: “head out of the way and elbows break forward not down]
3 Pausing Thrusters (0:03 pause overhead)
[Coach: as athletes return the bar to their shoulders. . . Teach: “head out of the way and elbows break forward not down]
3 Thrusters
[Coach: power out of the squat and reset at the shoulders]
Strength
Thruster (10, 8, 6, 4, 2 )
Warm-up
Warm-up (No Measure)
DUMBBELL THRUSTERS
3 Pausing Front Squats (1 dumbbell held in two hands horizontally)
[Coach: heels down and knees out. Stand with power!]
5 Dumbbell Strict Press (1 dumbbell held in two hands horizontally)
5 Double Dumbbell Deadlifts
3 Double Dumbbell Power Cleans
[Coach: Thruster Set Up- head of dumbbells resting on backs of shoulders, elbows pointed forward, feet under shoulders, heels down]
5 Double Dumbbell Thrusters
DOUBLE UNDERS
0:30 Single Unders
0:30 Knuckle Drags
0:15 High and Slow Single
[Coach: push the ground away, open chest, hands by pockets]
0:15 Jumping Double Taps (no rope)
10 Double Unders
PRACTICE ROUND
[Coach: this workout can get grindy. . . remind athletes to keep their “head up” literally and metaphorically]
3 Double Dumbbell Thrusters
5 Calorie Bike
10 Double Unders or 15 Single Unders
Metcon
BOOM BOOM POW (Time)
30 Dumbbell Thrusters (50/35)’s
50/35 Calorie Echo Bike
150 Double Unders