American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 16:00]

500 Meter Row (cap at 2:30)

0:30 Active Samson

400 Meter Row (cap at 2:00)

0:30 Inchworm to Push Up

300 Meter Row (cap at 1:30)

0:30 Lying Chest Opener Stretch

200 Meter Row (cap at 1:00)

0:30 Squat Hold

100 Meter Row (cap at 0:30)

SPECIFIC WARM UP [16:00 – 27:00]

PULL UPS

[Coach: big focus today is FULL Range of Motion and choosing the correct reps/scaling option]

10 Scap Retractions

10 Mini Kip Swings

3 Pull Up Holds (0:03 with chin over bar. . . if needed athletes can jump up)

3 Eccentric Pull Ups (0:03 tempo on the way down. . . if needed athletes can jump up)

3 Strict Pull Ups

3 Workout Variation Pull Ups

-Butterfly

-Kipping

-Strict

-Banded

-Jumping

-Ring Rows

PUSH UPS

[Coach: big focus today is FULL Range of Motion and choosing the correct reps/scaling option]

0:15 High Plank Hold

10 High Plank Scap Retractions

0:15 Bottom of a Push Up Hold

3 Eccentric Push Ups (0:03 tempo on the way down)

3 Workout Variation Push Ups

-Push Up

-Elevated Push Up

-Knee Push Up

-Dumbbell Floor Press

AIR SQUATS

[Coach: big focus today is FULL Range of Motion]

3 Pausing Air Squats (0:05 hold in the bottom)

3 Eccentric Air Squats (0:05 tempo on the way down)

5 Air Squats

PRACTICE ROUND

250 Meter Row

1 Pull Up

3 Push Ups

5 Air Squats

Metcon

C2 CINDY (AMRAP – Rounds and Reps)

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Air Squats

Every 5 Minutes [Starting at 0:00]:

500 Meter Row