09/21/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

ten meters of each

Alternating Quad Stretch

Knuckle Draggers

Cradle Stretch

Walking Active Samson

Side to Side Lunge

Heel Walk

Toe Walk

High Knees

Butt Kickers

200m Jog

TECHNIQUE & BUILD

DOUBLE UNDERS

0:20 Low & Fast Single Unders

[Coach: Keep hands to hips, the further the hands get from the body the shorter the rope becomes]

0:20 High and Slow Single Unders

[Coach: Jump on the balls of the feet, no pulling heels to the butt or toes coming up into a hollow position]

20 Penguin Hops

[Coach: Tap pockets twice at the top of each jump]

20 Double Unders

SPECIFIC WARM UP

HANG SNATCHES

with a PVC pipe

0:20 Snatch Grip Deadlifts

0:20 Snatch High Pulls

5 Hang Snatch High Pulls

5 Hang Power Snatches

get workout weight on the bar

PRACTICE ROUND

10 Double Unders

2 Snatches

10 Sit-Ups

100m Run

Metcon

PYRAMID SCHEME (Time)

For Time [30 Minute Cap]:

20 Double Unders, 2 Hang Snatches

40 Double Unders, 4 Hang Snatches

60 Double Unders, 6 Hang Snatches

80 Double Unders, 8 Hang Snatches

100 Double Unders, 10 Hang Snatches (115/85)

Directly Into…

25 Toes to Bar, 1,000 Meter Run

20 Toes to Bar, 800 Meter Run

15 Toes to Bar, 600 Meter Run

10 Toes to Bar, 400 Meter Run

5 Toes to Bar, 200 Meter Run