02/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

5 Rounds. . .

0:20 Jump Rope

0:10 Transition

0:20 Stretch

Inchworm to Push Up

Downdog

Active Spiderman

Active Samson

Quad Stretch

0:10 Transition

TECHNIQUE & BUILD [10:00 – 24:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

LIGHT BARBELL

[Coach: athletes to stand with feet under the barbell so that the bar is right over their laces]

[Coach: athletes to bring the bar to their shins as they flatten out their back]

[Demo: what it would look like to bring shins to the bar]

5 Deadlifts

MODERATE BARBELL

[Coach: athletes to brace in their midline before lifting the bar; as if someone was about to punch them in the stomach]

5 Deadlifts

2 WEIGHT JUMPS AWAY FROM ESTIMATED 10RM WEIGHT

[Coach: athletes should only be tapping the bar on the floor. Not bouncing the bar and not losing “tension”]

5 Deadlifts

Strength

Deadlift (Build to 10 Rep Heavy)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [24:00 – 34:00]

CHEST TO BAR PULL UPS

10 Scap Retractions

1-3 Strict Pull-ups

5 Kip Swings

3 Kipping/Butterfly Pull-ups

3 Kipping/Butterfly Chest to Bar Pull-ups

[Coach: we can help athletes today doing butterfly C2B PU by making sure they are kicking their feet high enough and pushing through into a big arch]

[Coach: we can help athletes today doing kipping C2B PU by making sure they are kicking their feet high enough and pushing the bar away once their chest makes contact]

DOUBLE UNDERS

10 High Single Unders

10 Double Unders

PRACTICE ROUNDS

3 Rounds:

1 Deadlift

2 Chest to Bar Pull-ups

5 Double Unders

HEARTLESS (Time)

3 Rounds:

10 Deadlifts (225/155)

20 Chest to Bar Pull-ups

50 Double Unders