American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Knee Hugs

0:30 Alternating Quad Stretch

0:30 Glute Bridges

0:30 Cossack Squats

0:30 Pigeon Pose (right side)

0:30 Pigeon Pose (left side)

TECHNIQUE & BUILD

[Today’s focus will be Core to Extremity movement on the Wall Ball]

0:30 Air Squats to the Med. Ball

[Coach: Upright Torsos]

5 Tempo Med. Ball Front Squats, 5 Second Negative

[Coach: Depth and hands beneath Med. Ball]

5 Med. Ball Push Press

[Coach: Hips then Arms]

5 Med Ball Thrusters

[Coach: Depth, Ball stays by face when receiving]

10 Wall Balls

[Coach: Athletes hitting the target]

SPECIFIC WARM UP

**BOX-JUMPS**

0:30 Calf Stretch on Box (right side)

0:30 Calf Stretch on Box (right side)

0:30 Box Step-Ups

5 Box Jumps, step down

[Coach: Full extension at top of Box Jump]

**FARMERS CARRY**

5 Double Dumbbell Deadlifts

0:20 Dumbbell Hold

[Coach: Stand Tall, shoulders not rolling forward]

100 Meter Farmer’s Carry

**Practice Round**

4-3-2

Wall Balls

Box Jumps

Then…

50 Meter Farmers Carry

Metcon

MONEYBALL (Time)

21-15-9:

Wallballs (20/14)

Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:

Wallballs (20/14)

Box Jumps (24″/20″)

200 Meter Farmers Carry (50/35’s)

21-15-9:

Wallballs (20/14)

Box Jumps (24″/20″)