01/07/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

3 Rounds

0:30 Alternating Box Step Ups

0:30 Stretch

0:30 Air Squats to Med Ball

0:30 Stretch

Dynamic Stretches

Round 1: Active Samson/Alternating Quad Stretch

Round 2: Active Spiderman/Downdog or Calf Stretch on Box

Round 3: Elevated Runners Lunge (foot on box)/Pigeon Pose on Box

SPECIFIC WARM UP [12:00 – 26:00]

BOX JUMP OVERS

[Coach: stay low]

0:20 Box Step Overs

0:20 Hops in Place

5 Box Jump Up Step Down

5 Box Jump Overs

[Coach: stay low & find a pace you can maintain all 22 minutes]

WALL BALLS

[Coach: get low]

0:20 Med Ball Squats

[Look for: full depth]

0:20 Med Ball Thrusters

5 Wall Balls

[Coach: full depth on the squat]

HSPU/HRPU

[Coach: elbows locked out]

0:15 Handstand Hold or High Plank Hold

0:15 Handstand Shoulder Shrugs or High Plank Scap Retractions

3 HSPU or 3 Hand Release Push Ups (0:03 pause at lock out)

[Coach: full extension at the elbow to complete each rep]

SINGLE DUMBBELL HANG CLEAN & JERKS

[Coach: elbow locked out]

0:15 Alternating Deadlifts

0:15 Single Dumbbell Swing (each side)

0:15 Single Dumbbell Strict Press (hold dumbbell in two hands horizontally)

3 Pausing Hang Cleans Each Side (0:03 pause in the catch)

[Coach: find heels in the catch and upright torso]

[Coach: we want to find our heels and an upright torso to be in a good position ready to dip for our Jerk]

3 Pausing Push Jerks Each Side (0:03 pause in the catch)

[Coach: elbow locked out]

3 Single Dumbbell Hang Clean & Jerks (each side)

[Coach: elbow locked out and stand to full extension before starting the next rep]

PRACTICE ROUND

4 Box Jump Overs

4 Wall Balls

4 HSPU or HRPU

4 Single Dumbbell Hang Clean & Jerks

Metcon

I’M FEELING 22 (AMRAP – Reps)

AMRAP 22:

22 Box Jump Overs (24″/20″)

22 Wall Balls (20/14)

22 Handstand Push-ups

22 Single Dumbbell Hang Clean & Jerks (50/35)