American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

Line Drills:

20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

TECHNIQUE & BUILD [10:00 – 23:00]

TOES TO BAR

0:10 Hang from Pull Up Bar

0:10 Hollow Hold from Pull Up Bar (cue: push down on the bar, get ears as far away from shoulders as possible)

0:10 Arch Hold from Pull Up Bar (cue: reach head through, get ears as far away from shoulders as possible)

10 Scap Retractions

5 Kip Swings

5 Strict Knee to Chest

5 Kipping Knee to Chest

5 Strict Toes to Bar

5 Toes to Bar

To maintain kip swing momentum- cue athletes to pull feet down and find the arch of their kip swing quickly

5 Toes to Bar pulling feet down fast

SPECIFIC WARM UP [23:00 – 33:00]

0:30 Hollow Body Hold

0:15 Frog Hops

50m Run

0:30 Arch Hold

0:15 Slow Burpees

50m Run

0:30 Hollow Body Rocks

0:15 Workout Pace Burpees

50m Run

PRACTICE ROUND

5 Toes to Bar

5 Burpees

100m Run

5 Toes to Bar

Metcon

TIPPY TOES (Time)

10 Rounds:

10 Toes to Bar

10 Burpees

100 Meter Run