11/12/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 13:00]

2 Rounds:

1:00 Easy Bike

0:30 Hollow Hold

0:30 Hollow Rocks

0:30 Active Samson

0:30 Active Spiderman

0:30 Push Up to Downdog

0:30 Rocking Adductor Stretch (0:15 each side)

0:30 Slow Air Squats

0:30 Quad Stretch

MOBILITY

1:00 Rig/Rack/Pole Assisted Squat

TECHNIQUE & BUILD [13:00 – 25:00]

RING DIPS

0:15 Hollow Ring Support

5 Jump to Ring Support (have athletes start in the bottom their ring dip and jump to a hollow support)

3 Eccentric Ring Dips (have athletes lower slowly to the bottom their dip; some athletes might need to put their feet down and jump back to the support position)

2 Strict Ring Dips

PART 1:

EMOM8 UNBROKEN STRICT RING DIPS

SPECIFIC WARM UP [25:00 – 34:00]

MED BALL

5 Slow Med Ball Squats

5 Med Ball Thrusters

5 Pausing Wall Balls (hold athletes at the bottom of the squat fro 0:05 then call “Wall Ball GO”)

PRACTICE ROUND

Coach: Fast Transitions!

10 Wall Balls

0:30 Bike

Strength

Ring Dips (EMOM 8: Unbroken Strict Ring Dips)

Metcon

GREAT BALLS OF FIRE (Calories)

AMRAP 15:

Calorie Bike

On the Minute [Starting at 0:00]:

10 Wall Balls (20/14)