10/12/2021

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

200m Jog

TECHNIQUE & BUILD [10:00 – 15:00]

DOUBLE UNDERS

0:30 Single Unders

0:30 High and Slow Single Unders

-Focus: Push the ground away & Squeeze legs straight

0:30 Low and Fast Single Unders

-Focus: Relaxed shoulders & Fast wrists

0:30 Double Taps

-Focus: Timing/Coordinating jump & hands

1:00 Double Under Practice (do NOT let athletes do Double Unders for a straight minute)

SPECIFIC WARM UP [15:00 – 23:00]

TOES TO BAR

0:15 Hollow Body Hold

0:15 Arch Hold

0:15 Straight Leg Sit Ups

0:15 V Ups

0:15 Dead Hang

10 Scap Retractions

5 Kip Swings

5 Knee to Chest

3-5 Toes to Bar

Metcon

PARTI TIME (Time)

For Time [30 Minute Cap]:

300 Double Unders

2 Mile Run

100 Toes to Bar

Partition However You’d Like
-4 Rounds: 75 Double Unders, 800 Meter Run, 25 Toes to Bar

-1 Mile Run, 10 Rounds: 30 Double Unders and 10 Toes to Bar, 1 Mile Run

-Remind athletes: Whatever break up strategy they choose, they will always be moving forward in the workout while running. If an athlete finds that their Toes to Bar or Double Unders are starting to “breakdown” , move on to another movement or go out for a run.