02/08/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

AMRAP 3:

10 Alternating Box Step Ups

10 Straight Leg Sit Ups

5 Cal Bike

0:20 Updog to Downdog

0:20 Active Spiderman

0:20 Pigeon Pose

0:20 Pigeon Pose

0:20 Inchworm to Push Up

0:20 Active Samson

SPECIFIC WARM UP [10:00 – 27:00]

DOUBLE DUMBBELL BOX STEP OVERS

[Coach: today we will focus on coaching athletes to stay low and taking as few steps as possible]

[Athletes should hold both dumbbells by their side with straight arms]

10 Box Step Overs

[Coach: turn on the box so that you face the box when you step down]

10 Single Dumbbell Box Step Overs (5 with dumbbell in each hand)

[Coach: stay low]

10 Double Dumbbell Box Step Overs

[Coach: stay low and take as few steps as possible]

TOES TO BAR

[Coach: today we will focus on coaching athletes to maintain tension throughout their kip swing]

0:30 Hollow Hold

[Coach: low back crushes the ground. Create tension- toes pointed, legs squeezed, arms straight, “lats active” (push down through the arms without moving the arms]

10 V Ups

0:30 Arch Hold

[Coach: reach head through arms (like in a kip swing) point toes, legs locked out, squeeze butt, arms straight]

10 Arch Raises

0:10 Hollow Hold on pull up bar

[Coach: Create tension- toes pointed, legs squeezed, arms straight, actively push down on the bar]

5 Kip Swings

[Coach: focus on the hollow of the backswing- press shoulders away from ears, push down on the bar]

0:10 Arch Hold on pull up bar

[Coach: Create tension- toes pointed, legs and butt squeezed, arms straight, actively reach head through arms]

5 Kip Swings

[Coach: focus on the arch of the front swing- reach head through arms and squeeze butt]

3 Strict Toes to Bar

5 Kipping Knee to Chest

[Coach: push down on the bar as you bring knees to chest; pull feet down fast to a tight arch position]

5 Toes to Bar

[Coach: push down on the bar as you bring toes to bar; pull feet down fast to a tight arch position]

BIKE

[Coach: tod

Metcon

TUBRO TIME (Calories)

AMRAP 4:

20 Double Dumbbell Box Step-Overs

20 Toes To Bar

Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:

15 Double Dumbbell Box Step-Overs

15 Toes To Bar

Max Calorie Echo Bike

Rest 4 Minutes

AMRAP 4:

10 Double Dumbbell Box Step-Overs

10 Toes To Bar

Max Calorie Echo Bike

Dumbbells: (50/35)’s

Box: (24″/20″)