01/10/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 13:00]
1:00 Row
0:30 Glute Bridges
0:30 Plank
1:00 Row
0:30 Single Leg Glute Bridges (0:15 each side)
0:30 Hollow Hold
1:00 Row
0:30 Glute Bridge Walk Outs
0:30 Straight Leg Sit Ups
0:20 Active Spiderman
0:20 Push Up to Downdog
0:20 Child’s Pose (Walking Hands)
0:20 Pigeon Pose (left side)
0:20 Pigeon Pose (right side)
0:20 Forearm Stretches
SPECIFIC WARM UP [13:00 – 25:00]
[Coach: heels down]
100 Meter Row
10 Kettlebell Deadlifts
10 Scap Retractions
[Coach: hollow body heels together]
[Coach: shoulders down and back/active shoulders]
100 Meter Row
10 Russian Kettlebell Swings
10 Mini Kip Swings
[Coach: power through the legs]
100 Meter Row
3-3-3 Kettlebell Swings (3 to chest – 3 to shoulder – 3 to eye level)
1-3 Strict Pull Ups
ROW
[Coach: upper body fatigue adds up quickly today! Coach athletes to have arms straight as much as possible during the Row and do most of the work with their legs.]
[Coach: arms straight during the drive, quick pull from the arms and then fast punch to elbows straight as they return into the catch]
200 Meter Row
(if it is challenging for athletes to hold a 2:30 pace they should scale to 800 Meters)
KETTLEBELL SWINGS
[Coach: we want athletes to coordinate hips and elbows]
3 Times
1 Pull Punch to chest level
1 Pull Punch to shoulder level
1 Pull Punch to eye level
[Coach: chest up, heels down, big jump through the legs]
5 Kettlebell Swings
PULL UPS
[Coach: athletes to use their hips and a big kick during their kip swing using their whole body not just their arms]
Kip Swing – Pull Up – Kip Swing – Pull Up
3 Pull Ups
PRACTICE ROUND
200 Meter Row
10 Kettlebell Swings
3 Pull Ups
Metcon
WHAT THE HELEN (Time)
1,200 Meter Row
63 Kettlebell Swings (53/35)
36 Pull Ups
Accessory Work
Metcon (No Measure)
3 Rounds
0:30 Split Squat Left Side (optional weighted with Kettlebell)
0:15 Transition Time
0:30 Split Squat Right Side (optional weighted with Kettlebell)
0:15 Transition Time
0:30 Sit Ups
0:15 Transition Time
0:30 Strict Toes to Bar
0:15 Transition Time