03/16/2022

14
Mar

03/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:20 Jumping Jacks

0:20 Reverse Lunges

0:20 Air Squats

0:20 Inchworm to Push-up

0:20 Active Spiderman

[one side]

0:20 Static Runner Lunge (focus on opening the front hip)

0:20 Static Runner Lunge (focus on stretching the ankle)

0:20 Adductor Stretch

[other side]

0:30 Child’s Pose

0:30 Lay and Pray

SPECIFIC WARM UP [10:00 – 32:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press and Reach

5 Deadlifts

5 Front Squats

0:15 Front Squat Hold

[Coach: Thruster Grip- athletes want to have a loose but full grip on the bar with elbows slightly in front of the bar]

3 Front Squats (practicing grip)

3 Front Squats (coach athletes to stand with exaggerated hip extension so the bar lifts off their shoulders. . . coach athletes to keep heels down)

[Coach: we want athletes to drive through their legs as much as possible during Thrusters to save their upper body for Pull-ups and Burpees]

3 Thrusters (practice heels stay down, hips extend, THEN press the bar)

Strength

Front Squat (Build to a Heavy Set of 5)

Metcon

Warm-up (No Measure)

BURPEES

5 Frog Hops

3 Slow Burpees

[Coach: Burpee Standard- athletes’ feet must clearly leave the floor, reach full extension at knees and hips with shoulders stacked over hips, and hands above head]

PULL-UPS

10 Scap Retractions

1-3 Strict Pull-ups

5 Kip Swings

3 Workout Style Pull-ups

[Coach: athletes should choose a number of Pull-ups they can do unbroken confidently]

EMPTY BARBELL

[Start the clock so athletes can see how long it takes]

5 Thrusters

5 Pull-ups

5 Burpees

BERGERON BEEP TEST (AMRAP – Rounds)

On the Minute For Max Rounds:

5 Thrusters (75/55)

5 Pull-ups

5 Burpees
Athletes finishing around 0:40-0:50

-Should keep 5,5,5

-Should do an empty barbell or prescribed weight

Athletes finishing over 0:50

-Should scale reps to 4,4,4. . . 3, 3, 3

-We should choose a rep scheme where we can keep moving for 12-15 minutes

-May also want to stay with an empty barbell