American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
CORE BUY IN
0:30 Row
0:30 Plank
0:30 Plank to Push Up
0:30 Row
0:30 Side Plank (L)
0:30 Side Plank ( R )
0:30 Row
0:30 Hollow Body Hold
0:30 Hollow Body Rocks
0:30 Row
0:30 Seated L Sit Hold
0:30 Seated L Sit Lifts
MOBILITY
0:30 Pigeon Pose on Box (L/R)
0:30 Calf Stretch on Box (L/R)
TECHNIQUE & BUILD [14:00 – 20:00]
ROW
0:30 Row: Straight Arms & Heels Down
Coach: -Hinge from the hips and drive through the legs like a deadlift -Keep heels away from seat
0:30 Row: Heels Down & Arms CAN Bend
Coach: -Legs straight THEN arms bend -Keep heels away from seat
0:30 Row: Heels Can Come Up
Coach: -Stroke/minute under 28 -Big PULL out; 1,2,3 on the way in -Keep heels away from seat
1:00 Max Meters
-Have athletes monitor their stroke/minute -Power pulls
SPECIFIC WARM UP [20:00 – 32:00]
BOX STEP UP/PULLUPS
10 Jumping Jacks
:!5 Dead Hang
10 Box Step Ups
10 Scap Pullups
5 Box Step Up w/ 1 DB
10 Kip Swings
PRACTICE ROUND
Partner 1: Row
Partner 2: 5 Box Step Ups and 3 Pull-ups
Partner 2: Row
Partner 1: 5 Box Step Ups and 3 Pull-ups
Partner Metcon
Metcon (Distance)
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
12 Box Step Ups (50/35)
10 Pullups