02/12/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 10:00]
2 Rounds. . .
0:15 Band Pull Aparts
0:15 Banded Strict Press
0:15 Inchworm
0:15 Lying Chest Opener Stretch
0:15 Single Leg Glute Bridges (each side)
Hip Stretches (all on one side then all on the other)
0:20 Static Spiderman
0:20 Runners Lunge (elbow to floor)
0:20 Half Kneeling Hamstring Stretch
0:20 Half Kneeling Adductor Stretch
TECHNIQUE & BUILD [10:00 – 20:00]
EMPTY BARBELL
10 Deadlifts
[Coach: actively pull bar into legs and maintain neutral spine (especially as athletes bring bar below the knees)]
10 Front Squats
[Coach: heels down and elbows up]
10 Strict Press
[Coach: full extension overhead and midline stays tight]
5 Tempo Deadlifts (0:05 on the way down)
[Coach: push hips back; don’t let knees bend until the bar is below the knee]
5 Tempo Front Squats (0:05 on the way down)
[Coach: hips back and DOWN]
5 Tempo Push Jerks (0:05 on the way back to the front rack)
[Coach: head out of the way;break at the elbows first and return to a strong front rack position]
LIGHTWEIGHT BARBELL
9 Deadlifts
6 Front Squats
3 Push Jerks
WORKOUT WEIGHT BARBELL
9 Deadlifts
6 Front Squats
3 Push Jerks
SPECIFIC WARM UP [20:00 – 29:00]
10 Scap Retractions
10 Mini Kip Swings
5 Big Kip Swings
[TRAIN] 3 Strict Pull-Ups
[COMPETE/SWEAT] 3 Pull-Ups
[Coach: tight midline- if athletes are doing Strict Pull-Ups, they shouldn’t move at all through their midline. If athletes are doing kipping or butterfly Pull-Ups, they should try to maintain a tight hollow and arch position throughout the movement.]
[TRAIN] 2 Strict Pull-Ups
[SWEAT] 2 Pull-Ups
[Coach: athletes can focus on full range of motion; getting chin clearly over the bar]
[COMPETE] 3 Chest to Bar Pull-Ups
[Coach: athletes may want to widen their grip a bit to allow for more pull into the bar]
[TRAIN/SWEAT] 3 Burpee Pull-Ups
[Coach: smooth transition from Burpee to Pull-Up]
[COMPETE] 2 Bar Muscle-Ups
[Coach: big kip swing THEN drive
Partner Workout
PASS INTERFERENCE (AMRAP – Rounds and Reps)
[TEAM OF 2]
Athletes alternate stations with partner
AMRAP 6:
12 Deadlifts
12 Pull Ups
6 Calorie Bike
Directly into. . .
AMRAP 6:
9 Front Squats
9 Chest to Bar Pull ups
6 Calorie Bike
Directly into. . .
AMRAP 6:
6 Shoulder to Overhead
6 Bar Muscle Ups
6 Calorie Bike