02/09/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 12:00]

WALL BALLS

0:15 Slow Squats to Med Ball

0:15 Med Ball Cleans

0:15 Med Ball Push Press

0:15 Med Ball Thrusters

[Coach: today athletes should focus on fast transitions. Athletes can take 3 big breaths walking over to their med ball. As soon as their hands touch the med ball, they should squat clean right into their first Wall Ball rep]

5 Med Ball Squat Cleans

5 Low Wall Balls

[Coach: practice taking 3 big breaths walking up to the med ball, hands on the med ball, squat clean the first rep]

5 Workout Height Wall Balls

[Coach: practice breathing while doing Wall Balls. When athletes release the ball at the top and are looking up, coach them to take a big inhale]

HANDSTAND PUSH UPS/DOUBLE DUMBBELL PUSH PRESS

0:15 Handstand/ Dumbbell Overhead HOLD

0:15 Handstand Shoulder Shrugs/ Dumbbell Strict Press

[Coach: today we should focus on athletes moving efficiently. Make sure athletes timing and drive through their legs on HSPU kip or Dumbbell Push Press is correct. We want athletes to get the most out of their legs on these movements.]

3 HSPUs or Double Dumbbell Push Press

TECHNIQUE & BUILD [12:00 – 20:00]

EMPTY BARBELL

5 Deadlifts

5 Deadlift to Shrug

[Coach: hips extend THEN shrug]

5 Muscle Cleans

[Coach: hips extend THEN fast elbows through]

3 Power Cleans

[Coach: full extension THEN drop under the bar]

LIGHTWEIGHT BARBELL

5 Power Cleans

MODERATE WEIGHT BARBELL

3 Power Cleans

HEAVY BARBELL

3 Power Cleans

WORKOUT WEIGHT BARBELL

2 Power Cleans

Metcon

HOLLEYMAN (Time)

30 Rounds:

5 Wall Balls (20/14)

3 Handstand Push-ups

1 Power Clean (225/155)

Time Cap: 35 Minutes