06/21/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Plank Shoulder Taps

0:30 Active Spiderman

0:30 Inchworm to Push-Up

0:30 Jumping Jacks

0:30 Knuckle Draggers

0:30 Single Unders

0:30 Hollow Hold

0:30 Arch Hold

0:30 Sit-Ups

SPECIFIC WARM UP

DOUBLE UNDERS

0:20 Single Unders

20 Penguin Hops

20 Double Unders

PUSH-UPS

0:20 Plank

[Coach: Ankle to shoulder in a straight line]

5 Push-Ups, pausing on the floor

[Coach: check end range motion on the floor]

5 Push-Ups

TOES TO BAR

0:20 Hollow Hold

0:20 Arch/Superman Hold

5 V-Ups

[Coach: Bring the arms to your feet as your feet rise]

5 Kip Swings

[Coach: Use the lats, press down/forward on bar]

5 Hanging Knees Raises (no kip)

5 Kipping Knees to Chest

5 Toes to Bar

TECHNIQUE & BUILD

BENCH PRESS

0:30 Pec Stretch on Wall (left)

0:30 Pec Stretch on Wall (right)

10 Knee Push Ups

10 Empty Barbell Bench Press

[Coach: Feet flat on floor, full back on bench]

Strength

Bench Press (5×4)

Metcon

DOUBLE PITS TO CHESTY (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar