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