American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

1:00 Row Easy Pace

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Push Up to Downdog

1:00 Row Moderate Pace

SPECIFIC WARM UP [8:00 – 17:00]

SINGLE DUMBBELL BOX STEP UPS

10 Box Step Ups

10 Single Dumbbell Box Step Ups

[Coach: stand to full extension on top of the box to complete each rep]

SINGLE DUMBBELL DEVIL’S PRESS

6 Alternating Dumbbell Deadlifts

6 Single Dumbbell Swings (each side)

6 Single Dumbbell Push Press (each side)

6 Single Dumbbell Alternating Snatches

4 Devil’s Presses

[Coach: “hike” the dumbbell between legs and extend hip aggressively to get the dumbbell overhead]

SINGLE DUMBBELL REVERSE LUNGES

10 Bodyweight Reverse Lunges

10 Single Dumbbell Reverse Lunges

[Coach: back knee must touch the floor, must stand to full extension to complete each rep]

[Athletes must alternate leg each rep and can hold dumbbell in any position BESIDES on the back of their neck]

SINGLE DUMBBELL THRUSTERS

5 Single Dumbbell Front Squats (each side)

5 Single Dumbbell Push Press (each side)

5 Thrusters (each side)

[Coach: hips below knees on the squat and everything (elbow, hips, and knees) locked out to complete each rep]

SINGLE DUMBBELL LATERAL BURPEES

5 Lateral Dumbbell Burpees

[Coach: athletes thighs and chest must touch the floor]

[Athletes must jump off of two feet directly over the dumbbell]

Recovery Flow

Metcon (No Measure)

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Row

AMRAP 4: Single Dumbbell Devil’s Press

AMRAP 4: Calorie Row

AMRAP 3: Single Dumbbell Reverse Lunges

AMRAP 3: Calorie Row

AMRAP 2: Single Dumbbell Thrusters

AMRAP 2: Calorie Row

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Row

Dumbbell: (50/35)