03/23/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 10:00]
1:00 Easy Pace Row
0:30 Active Spiderman
0:30 Updog to Downdog
0:30 Moderate Pace Row
0:30 Inchworm to Push-up
0:30 Straddle Stretch
0:30 Fast Pace Row
0:30 Pigeon Pose (0:15 each side)
0:30 Lying Chest Opener Stretch
SPECIFIC WARM UP [10:00 – 21:00]
ROW
[Coach: big focus today is maintaining midline engagement and a neutral spine during the catch position]
100m Row at Workout Pace
[Coach: have athletes take feet out of straps. . . if athletes are rowing correctly and maintaining midline engagement and a neutral spine they should be able to row similarly without being strapped in.]
100m Row at Workout Pace (no straps)
LATERAL BURPEES OVER ROWER
10 Frog Hops
10 Line Hops
[Coach: focus on hinging at the hips during the loading phase of the jump and swinging arms to maximize height]
4 Lateral Jumps Over Rower
[Coach/Demo: most controlled pacing option- step up from the burpee, hinge at the hips, and swing arms aggressively to help on the jump over]
2 Burpees Over the Rower
[Coach/Demo: efficient/faster pacing option- jump up two feet from the burpee, feet land hip width apart in a position you can immediately jump over the rower]
2 Burpees Over the Rower
PRACTICE ROUND
Full Round:
0:00-2:00
250/200 Meter Row
Remaining time Max Lateral Burpees Over Rower
-Move at predicted workout pace
-Athletes unable to complete the Row in 1:00 should scale the distance
-Athletes unable to complete 10 Burpees should scale to Burpees in place or 80 Burpees Total
Metcon
SOLITARY CONFINEMENT (Time)
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row
Time Cap: [20:00]
-Athletes unable to complete the Row in 1:00 should scale the distance
-Athletes unable to complete 10 Burpees should scale to Burpees in place or 80 Burpees Total
Accessory Work
Metcon (No Measure)
3×10 Strict Pullups
3×10 Bodyweight Rows
3×10 Reverse Flyes
3×21 Barbell Curls
-7 Bottom Half ROM
-7 Top Half ROM
-7 Full ROM