02/10/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 13:00]

[5:00]

Buddy Rowling (Bike)

500 Meters

Every meter over/under 500 = 1 Burpee (cap at 10)

LINE DRILLS

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

SPECIFIC WARM UP [13:00 – 22:00]

STRICT CINDY

0:15 Dead Hang from Pull Up Bar

0:30 High Plank Hold

1:00 Rig/Rack/Pole Assisted Squat Hold

10 Scap Retractions

10 High Plank Shoulder Taps

10 Glute Bridges

3 Pausing Pull Ups (0:03 pause with chin over bar)

[Coach: MUST get chin over bar to count as a rep]

[Coach: tight midline; no movement to assist the Pull Up]

3 Pausing Push Ups (0:03 pause with chest and things on the floor)

[Coach: MUST touch chest and thighs to the floor to count as a rep]

[Coach: tight midline; no “worming” to assist the Push Up]

3 Pausing Air Squats (0:03 pause with hips clearly below knees)

[Coach: MUST get hips below knees to count as a rep]

[Coach: heels down and actively open hip by driving knees out]

[Coach: FULL RANGE OF MOTION]

3 Pull Ups

6 Push Ups

9 Air Squats

Recovery Flow

WITH YOU (No Measure)

AMRAP 25:

400 Meter Run

2 Rounds of “Strict Cindy”

1k Bike Erg

Metcon (No Measure)

AMRAP 25:

O: Goat Movement

E: Calorie Machine