02/15/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 10:00]
0:20 Low Box Step Ups
0:20 Jumping Jacks
0:20 Standing Straddle Stretch to Inchworm
0:20 Active Spiderman
0:20 Updog to Down Dog
0:20 High Box Step Ups
0:20 Hops in Place
0:20 Alternating Quad Stretch
0:20 Standing Overhead Reach to Toe Touch
0:20 Hamstring Stretch to Deep Squat (fingers under toes)
1:00 Pole/Rig/Rack Assisted Squat
-0:20 focusing on heels down and finding the outside of the foot
-0:20 driving knees apart opening hips
-0:20 opening chest and creating a neutral spine (especially in lumbar)
SPECIFIC WARM UP [10:00 – 32:00]
WALL BALLS
0:30 Squat to Med Ball
[Coach: depth, knees out, and chest up]
0:20 Med Ball Strict Press
[Coach: med ball never drops under chin, hands slightly under the ball, elbows tucked in]
10 Med Ball Thruster
[Coach: hips back and DOWN in between heels]
5 Pausing Wall Balls (0:05 paus in the bottom of the squat)
*[Coach: heels down and chest up]
3 Wall Balls
[Look for- full depth; hips clearly below knees]
TOES TO BAR
10 Mini Kip Swings
[Coach: tight body/midline]
8 Kipping Knee to Chest
[Coach: big kip swing! Like a pendulum, to keep momentum, athletes must get in front of and behind the bar during the kip swing; moving through their shoulders]
6 Kipping HIGH Knee to Chest
[Coach: try to get knees to collar bones]
4 Standing Overhead Reach to Toe Touch
[Coach: stretch out hamstrings]
2 Strict Toes to Bar
[Coach: as little momentum/kipping as possible]
3 Toes to Bar
BURPEE BOX JUMPS
5 Low Height Box Jumps
5 Burpees
3 Low Height Burpee Box Jumps
[Coach: can step up from the burpee]
[Coach: must stand to full extension on top of the box]
5 Workout Height Box Jumps
5 Burpees
3 Workout Height Burpee Box Jumps
[Coach: can step up from the burpee]
[Coach: must stand to full extension on top of the box]
PRACTICE ROUND
9 Wall Balls
6 Toes to Bar
3 Burpee Box Jumps
Metcon
APOLOGIES (Time)
45 Wall Balls (20/14)
30 Toes to Bar
15 Burpee Box Jumps (30/24)
30 Wall Balls (20/14)
20 Toes to Bar
10 Burpee Box Jumps (30/24)
15 Wall Balls (20/14)
10 Toes to Bar
5 Burpee Box Jumps (30/24)