American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

2 Rounds:

:30 Row (easy)

:30 Row (moderate)

:30 Row (hard)

SPECIFIC WARM UP [10:00 – 22:00]

BURPEES

-COACH: athletes to finish each rep- shoulders over hips, legs straight, jump, hands over head and open chest

10 Straight Arm Burpees

8 Frog Hops

6 Slow Burpees no hop

4 Moderate pace burpees

2 Fast Burpees

ABMAT SIT-UPS

-COACH: make sure athletes are sitting on their “seat bones” not tucked under

5 Slow AbMat Sit-Ups

-Maintain floor contact with “seat bones”

5 Pausing AbMat Sit-Ups (0:03 pause at top)

-Athletes should open their chest to maintain a neutral spine NOT round/hunch forward

Strength

Metcon (Weight)

6 Sets: Bench Press

1-2 = 4 @ 95%

3-4 = 3 @ 100%

5-6 = 2 @ 105%

Recovery Workout

Metcon (No Measure)

3 Rounds For Time:

30 Burpees

50 AbMat Sit-Ups

1000m Row.