11/09/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Short Box Step-Ups

0:30 Push-Up to Down Dog

0:30 Side to Side Lunge

0:30 Short Box Step-Ups

0:30 Child’s Pose on box

0:30 Pigeon Pose (left side)

0:30 Pigeon Pose (right side)

TECHNIQUE & BUILD

SINGLE ARM DEVILS PRESS

0:20 Frog Hops

10 Alternating Deadlifts

3 Slow Burpees

4 Alternating Burpee DB Deadlifts

2 Burpees + DB reach to stand

[Coach: Athletes should set feet from the bottom of the burpee then reach the DB back like they are beginning a KB swing then pop their hips to get it floatin in front of them, look for a flat back and big chest when reaching]

4 Single Arm Devils Press (2 each arm) Burpee,

Set feet, reach, pop, punch!

SPECIFIC WARM UP

DB BOX STEP-UPS

0:30 Workout height box step-ups

5 Goblet Squats

4 Goblet Step-ups

4 Shouldered DB step-ups

Build to Lunge weight

Strength

Barbell Lunges (5×3/3)

5 Sets:

3 Step Back Lunges on Each Leg

Metcon

DEVILISH (AMRAP – Reps)

AMRAP 20:

10 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

20 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

30 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

40 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

50 Dumbbell Box Step-ups

15 Single Arm Devil’s Press

…

Add 10 Dumbbell Box Step-ups Each Round

Box: (24″/20″)

Dumbbell: (50/35)