06/14/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

10 Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to Side Lunge

Walk on Heels

Walk on Toes

High Knees

Butt Kickers

High Skips

200 Meter Jog

TECHNIQUE & BUILD

KETTLEBELL SWINGS

[Our Big Focus today on Kettlebell Swings will be proper engagement of the hips.]

10 Glute Bridges, pausing for 0:01 at the top

5 Glute Bridges (right leg)

5 Glute Bridges (left leg)

10 Kettlebell Deadlifts

[Coach: Flat Back, Big Chest]

5 Kettlebell Hip-Pops

[Coach: Small Reach Back between the legs, Chest stays visible]

5 Swings to Eye-Level

[Coach: Arms Extended, Hips Open all the way]

5 Full Kettlebell Swings

[Coach: Finish with Kettlebell Overhead]

SPECIFIC WARM UP

RUN

Run 200 Meters

PULL-UPS

0:20 Arch (Superman) Hold on Floor

0:20 Hollow Hold on Floor

0:10 Scap Retractions

0:10 Arch Hold on Bar

0:10 Hollow Hold on Bar

5 Kip Swings

1-3 Strict Pull-Ups or Ring Rows

5 Pull-ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

Metcon (No Measure)

10-8-6-4-2

Strict Pullups

*burnout set of barbell curls after each set