04/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

MOBILITY

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Arm Circles (0:10 forward, backward, swings across the chest)

0:30 Standing Overhead Tricep Stretch (0:15 each side)

0:30 Alternating Lying Chest Opener Stretch

ACTIVATION

2 Rounds:

0:20 Dead Hang (pull-up bar)

0:20 High Plank Hold

0:20 Box Step-ups

SPECIFIC WARM UP [10:00 – 17:00]

STRICT PULL-UPS

[Coach: athletes must choose a number of reps/variation that allows them to complete all reps with Full Range of Motion]

10 Scap Retractions

0:10 Pull-up Hold (chin over bar)

1-3 Strict Pull-ups

[Coach: chin clearly over bar, return to full extension at elbow and shoulders]

HAND RELEASE PUSH-UPS

[Coach: athletes must choose a number of reps/variation that allows them to complete all reps with Full Range of Motion]

0:10 High Plank Hold

[Coach: note and announce all athletes are able to fully extend their arms ;)]

3 Tempo Push-ups (0:03 count on the way down)

[Coach: engage shoulders then bend elbows back towards heels]

3 Push-ups

[Coach: chest must clearly touch the ground]

3 Hand Release Push-ups

[Coach: hand release push-ups should be more challenging than regular push-ups when done correctly. Don’t let athletes “worm” or “rock” up off the floor.]

BOX STEP-UPS

[Coach: athletes must stand to full extension at the top of every rep]

10 Box Step-ups

Recovery Flow

EVERY BREATH YOU TAKE (No Measure)

Every 3 Minutes x 10 Sets:

5 Strict Pull-ups

10 Hand Release Push-ups

15 Box Step-ups (24″/20″)

Max Meter Bike Erg