10/09/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 11:00]

0:30 Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Inchworm

0:30 Frog Hops

0:30 Slow Burpees

0:30 Knuckle Drags

0:30 Quad Stretch

0:30 High Knees

0:30 Butt Kicks

200m Jog

MOBILITY

1:00 Pole/Rig/Rack Assisted Squat Hold

Make sure athletes are staying “active” in the bottom of the squat (knees out, neutral spine, weight in heels)

TECHNIQUE & BUILD [11:00 – 18:00]

SQUAT THERAPY TO MED BALL

3 Slow Eccentric Squats (0:05 on the way down)

3 Pausing Squats (0:05 hovering over med ball)

3 Squats

WALL BALL

5 Squats w/ Med Ball (focus on front rack position: elbows tucked, med ball doesn’t drop below chin)

5 Med Ball Push Press (butt squeezes THEN press)

5 Pausing Wall Balls (0:05 in the bottom of the squat)

3 Wall Balls

SPECIFIC WARM UP [18:00 – 27:00]

PULL UPS

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull Ups

3 Workout Variation Pull Ups

PULL UP PLAY

[3:00]

Give athletes a chance to practice a pull up progression they are working towards

PRACTICE ROUND

50m Run

5 Wall Balls

50m Run

4 Pull Ups

50m Run

3 Burpees

Partner Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

200 Meter Run

25 Sync Wallballs (20/14)

Rest 3:00

AMRAP 7:

200 Meter Run

20 Sync Pull-ups