10/18/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

AMRAP3:

5 Calorie Row

5 Frog Hops

10 Bodyweight Reverse Lunges

0:30 Push Up to Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Alternating Side Lunge

MOBILITY

1:00 Banded Shoulder Distraction (L/R)

TECHNIQUE & BUILD [12:00 – 20:00]

BODYWEIGHT

10 Reverse Lunges in place

-Forward leg shin remains relatively vertical -Forward leg heel stays down

50ft Bodyweight Walking Lunge

-Back knee taps the floor -Stand to full hip and knee extension each rep

LIGHT DUMBBELL

5 Dumbbell Push Press (each arm)

0:15 Single Dumbbell Overhead Hold

-Full arm extension -Neutral spine

25ft Dumbbell Overhead Walking Lunges (each side)

-Hold Dumbbell at full arm extension throughout the whole movement -Back knee taps the floor -Stand to full hip and knee extension each rep

WORKOUT WEIGHT

5 Dumbbell Push Press (each arm)

0:15 Single Dumbbell Overhead Hold

-Full arm extension -Neutral spine

25ft Dumbbell Overhead Walking Lunges (each side)

-Hold Dumbbells at full arm extension throughout the whole movement -Back knee taps the floor -Stand to full hip and knee extension each rep

SPECIFIC WARM UP [20:00 – 34:00]

ROW

1:00 Moderate Pace Row

-Arms pull the handle to sternum and elbows back -Ask athletes to note how many calories they were able to row in a minute

DUMBBELL HANG POWER SNATCH

-Hips extend, shoulder shrugs, THEN pull under the dumbbell -Athletes will alternate every 5 reps in the workout today

5 Dumbbell Deadlifts Each Side (from between the feet)

-Hips and legs extend

5 Dumbbell Deadlift to Shrug Each Side (from hang)

-Hips and legs extend then shoulder shrugs

2 Hang Muscle Snatch Each Side

-Heels down until hip and legs extend

2 Hang Dumbbell Snatches Each Side

-Hips extend, shoulder shrugs, THEN pull under the dumbbell

DUMBBELL-FACING BURPEE

3 Burpees in place

3 Dumbbell-Facing Burpees

-Athletes’ chest and thighs must touch the ground -Athletes must jump over the dumbbell
STRUCTURE: For time athletes will complete 100/80 Calorie Row, 50 Dumbbell Hang Power Snatches, and 30 Dumbbell-Facing Burpees. Directly into, 150ft Single Dumbbell Overhead Walking Lunges. Athletes should switch arms every 5 reps on the Snatches and can switch arms whenever on the Lunges. The Lunges should be done in 25ft increments.

STIMULUS: “JACK SPARROW” is a Threshold workout.

STRATEGY: Athletes should aim to finish the row in under 7:00, the Dumbbell Hang Power Snatches in under 2:00 with 1-2 breaks, the Dumbbell-Facing Burpees in less than 3:00, and the Single Dumbbell Overhead Walking Lunges in 3:00 with 2-6 quick breaks.

SCALING: Athletes can cap the movements at around 7:00, 9:00, 12:00, and 15:00 or decrease the weight/distance.

SCORING: Today’s workout is scored for time. We are looking to have athletes finish in 12-15 Minutes.

Metcon

JACK SPARROW (Time)

For Time:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments