02/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Jumping Jacks

0:30 Butt Kickers in Place

0:30 High Knees in Place

0:30 Active Samson

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Downdog

200 Meter Run

[Coach: if athletes find it hard to complete 200 Meter in under 1:00 have them reduce workout distance to 300 Meters]

SPECIFIC WARM UP [10:00 – 17:00]

DOUBLE UNDERS

[Coach: focus on hand position]

[Coach: athletes’ hands should be by their “pockets”]

0:30 Easy Single Unders

0:30 Single Unders at Double Under Height/Rhythm

0:30 Jumping Double Taps (no rope)

0:30 Double Under Practice

PRACTICE ROUND

200 Meter Run

15 Double Unders

1:00 Max Bike Calories

[Coach: this will help give athletes a number to aim for during the workout]

Metcon

FIDGET SPINNER (Calories)

AMRAP 20:

Max Calorie Bike

Every 5 Minutes [Starting at 0:00]:

400 Meter Run

50 Double Unders
MODIFICATIONS

400 METER RUN

-Reduce Distance

-500 Meter Row

-400 Meter Ski

-300 Meter Air Run

-20 Burpees

WORKOUT VARIATIONS

LIMITED SPACE/EQUIPMENT:

-Stagger 2 heats by 2:30. . .

AMRAP 20:

On the 5:00 (starting on the 0:00) 400 Meter Run + Max Double Unders in remaining time

On the 2:30 Max Bike Calories

-Score = Sum Total Double Under Reps + Calories