American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

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 [12:00 – 22:00]

“GOAT DAY”

Athletes can spend [6:00] choosing and warming up movements.

“RUNNING UP THE SCORE”

5 Eccentric AbMat Sit Ups (0:05 tempo on the way down)

5 AbMat Sit Ups (no tempo)

10 Alternating Dumbbell Deadlifts

5 Dumbbell Swings (each side)

5 Dumbbell Push Press (each side)

4 Alternating Dumbbell Snatches

PRACTICE ROUND

[Touch Base with “GOAT DAY” athletes to make sure they’ve chosen the right number of reps and correct movements]

0:30

“GOAT DAY” Movement 1

“RUNNING UP THE SCORE” 10 AbMat Sit Ups + Max Dumbbell Snatches

0:30

“GOAT DAY” Movement 2

“RUNNING UP THE SCORE” 100 Meter Run

Metcon

Metcon (No Measure)

OPTION 1:

EMOM 20:

Minute 1: Movement 1

Minute 2: Movement 2

Metcon (AMRAP – Reps)

OPTION 2:

EMOM 20:

Minute 1: 20 Sit-ups + Max Dumbbell Snatches

Minute 2: 200 Meter Run

Dumbbell: (50/35)