01/14/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Jumping Jacks

0:30 Alternating Quad Stretch

0:30 Alternating High Kicks

0:30 Single Unders

0:30 Active Samson

0:30 Inchworm to Push Up

0:30 Single Unders

0:30 Knuckle Drags

0:30 Standing Straddle Stretch

TECHNIQUE & BUILD [10:00 – 20:00]

EMPTY BARBELL

10 Good Mornings

10 Strict Press

10 Stiff Legged Deadlifts

5 Three Position Pausing Deadlifts

0:03 Pause at Mid Shin

[Coach: feet under shoulders and neutral spine]

0:03 Pause at The Knee

[Coach: push knees back, shoulders over bar, and neutral spine]

0:03 Lock Out

[Coach: knees and hips locked out- neutral spine]

LIGHTWEIGHT

5 Eccentric Deadlifts (0:05 tempo on the way down)

10 Deadlifts

MODERATE WEIGHT

4 Eccentric Deadlifts (0:05 tempo on the way down)

8 Deadlifts

WORKOUT WEIGHT

6 Deadlifts

OVERLOAD WORKOUT WEIGHT

4 Deadlifts

OVERLOAD WORKOUT WEIGHT

2 Deadlifts

SPECIFIC WARM UP [20:00 – 32:00]

WALL WALKS

[Coach: athletes should set up lying flat on their stomach, legs straight, feet flat on the wall. . . in this position mark where athletes’ shoulders are on the floor. Athletes must touch this “mark” before feet leave the wall on the descent of their Wall Walk.]

10 High Plank Scap Retractions

20 High Plank Shoulder Taps

0:30 Lying Chest Opener Stretch

10 Handstand Shoulder Shrugs

10 Handstand Shoulder Taps or Weight Shifts

5 Push Ups

3 Wall Walks

[Coach: core stays tight- no movement through the midline]

DOUBLE UNDERS

30 Fast and Low Single Unders

20 High Single Unders

10 Jumping Double Taps (no rope)

10 Double Unders

[Coach: relaxed shoulder, hands by pockets, eyes forward]

PRACTICE ROUND

2 Wall Walks

2 Deadlifts

20 Double Unders

Metcon

PUSH TO START (Time)

2-4-6-8-10:

Wall Walks

Deadlifts (275/185)

Double Unders (10x)