07/13/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Plank Shoulder taps

0:30 Arm Circles (backwards)

0:30 Arm Circles (forwards)

0:30 Jumping Jacks

0:30 Active Twisted Cross

0:30 Pausing Glute Bridges

0:30 Single Unders

0:30 Calf stretch on post (left)

0:30 Calf stretch on post (right)

TECHNIQUE & BUILD

DUMBBELL SNATCHES

10 Alternating Dumbbell Deadlifts

[Coach: Drop Hips, set Back, then stand]

3 Dumbbell High Pulls (Each Arm)

[Coach: Get tall, then pull, DB stays close]

3 Single Dumbbell Strict Presses (Each Arm)

[Coach: Finish position, bicep to ear]

6 Alternating Dumbbell Snatches

[Coach: High pull to get the db weightless, then drop the hips, pull under and punch)

6 Alternating Dumbbell Snatches

[Coach: Switch hands in the air or on the ground]

SPECIFIC WARM UP

DOUBLE UNDERS

30 Single Unders

0:30 Fast Single Unders

20 Penguin Hops

20 Double Unders

PULL-UPS

0:30 Hollow Hold

0:30 Superman Hold

10 Scap retractions

5 Tight Kip Swings

1-3 Strict Pull-ups/ring rows

[Coach: Lock the hands on, then think about driving the elbows to the floor]

5 Pull-Ups

PRACTICE ROUND

20 Double Unders

5 Pull-ups

10 Dumbbell Snatches

Metcon

CARPAL TUNNEL (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 5:

100 Double Unders

30 Pull-ups

50 Dumbbell Snatches (50/35)

Rest 5 Minutes Between Rounds

Pick up where you left off