11/06/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 15:00]

0:30 Inchworm to Push-up

0:30 Active Samson

0:30 Alternating Side Lunge

0:30 Quad Stretch

0:30 Knuckle Drags

0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)

AMRAP6: [Team of 2]

Partner 1:

Max Rounds. . .

9 Sit-ups

6 Air Squats

1 Pull-up

While Partner 2 completes:

50 Meter Suitcase Carry (Single Dumbbell)

*Switch arms at 25 Meters

*Athletes pick up where their partner was in the round of Sit-ups, Air Squats, and Pull up

TECHNIQUE & BUILD [15:00 – 20:00]

DOUBLE DUMBBELL SQUAT

5 Pausing Goblet Squats (single dumbbell; 0:03 in the bottom)

-Knees out & head up

5 Double Dumbbell Deadlifts

5 Double Dumbbell Muscle Cleans

5 Double Dumbbell Squats

-Knees out & head up

SPECIFIC WARM UP [20:00 – 29:00]

ROPE CLIMBS

3 Jump Up & Foot Clamp

1 Half Rope Climb

-Coach athletes to keep arms straight & lift knees high THEN clamp

1 Full Rope Climb

[4:00] Rope Climb Practice

-Set a Clock and help athletes individually on Rope Climbs

PRACTICE ROUND

3 Double Dumbbell Squats

1 Rope Climb

50 Meter Dumbbell Farmers Carry

Partner Metcon

ALL SHOOK UP (Time)

For Time:

10-9-8-7-6-5-4-3-2-1:

Synchro Single Dumbbell Squats (50/35)

After Each Round:

Partner 1: 1 Rope Climb

Partner 2: 50 Meter Dumbbell Farmers Carry

Then Partners switch

Partner 2: 1 Rope Climb

Partner 1: 50 Meter Dumbbell Farmers Carry