10/07/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Push Up to Downdog

0:30 Alternating Pec Opener Stretch

0:30 Slow Burpees

0:30 High Plank Scap Retractions

0:30 Shoulder Tap, Shoulder Tap, Push Up

0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

Strength

Bench Press (10-5-3-1-1-1-3-5-10)

-Athletes should start with a set of 12- 15 with an empty barbell

-Check athletes’ grip and shoulder position

-Coach athletes to pull shoulder blades together THEN bend elbows

-Athletes should do a warm up set of 10 – 12 with a light weight

-Build in weight

-Looking to have athletes go a little heavier on the back half than they did

Recovery Flow

Active Recovery (AMRAP – Rounds and Reps)

AMRAP 15:

100m Sandbag Carry

20 Ab Mat Situps

10 Sandbag Box Step Overs

20/14 Calorie Bike