11/17/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 8:00]
BIKE
Coach: Set Up
Check athletes seat height
(Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving)
Hips untucked
Ball of feet on pedals
0:30 Easy Pace Bike
0:30 Push Up to Downdog
0:30 Moderate Pace Bike
0:30 Active Samson
0:30 Fast Pace Bike
0:30 Standing Straddle Stretch
TECHNIQUE & BUILD [8:00 – 16:00]
EMPTY BARBELL
10 Good Mornings
10 Stiff Legged Deadlifts
10 Deadlifts
LIGHT WEIGHT
10 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift
MODERATE WEIGHT
5 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift
OPENING WEIGHT
3 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift
SPECIFIC WARM UP [16:00 – 22:00]
ROPE CLIMBS
10 Scap Retractions Pull Up Bar
5 Jumping Negative Pullups
3 Strict Pullups
DOUBLE UNDERS
20 Single Unders
10 Single Unders at Double Under Height
10 Jumping Double Taps
10 Double Unders
Coach: Set Up Shoulders relaxed Hands by “pockets” 1-2 Single Unders (if needed) THEN double under
PRACTICE ROUND
0:30 Bike
3 Pullups
10 Double Unders
3 Deadlifts at Opening Weight
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 8:00]
BIKE
Coach: Set Up
Check athletes seat height
(Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving)
Hips untucked
Ball of feet on pedals
0:30 Easy Pace Bike
0:30 Push Up to Downdog
0:30 Moderate Pace Bike
0:30 Active Samson
0:30 Fast Pace Bike
0:30 Standing Straddle Stretch
TECHNIQUE & BUILD [8:00 – 16:00]
EMPTY BARBELL
10 Good Mornings
10 Stiff Legged Deadlifts
10 Deadlifts
LIGHT WEIGHT
10 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift
MODERATE WEIGHT
5 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift
OPENING WEIGHT
3 Deadlifts
Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift
SPECIFIC WARM UP [16:00 – 22:00]
ROPE CLIMBS
10 Scap Retractions Pull Up Bar
5 Jumping Negative Pullups
3 Strict Pullups
DOUBLE UNDERS
20 Single Unders
10 Single Unders at Double Under Height
10 Jumping Double Taps
10 Double Unders
Coach: Set Up Shoulders relaxed Hands by “pockets” 1-2 Single Unders (if needed) THEN double under
PRACTICE ROUND
0:30 Bike
3 Pullups
10 Double Unders
3 Deadlifts at Opening Weight
Metcon
FLUFFY (3 Rounds for reps)
AMRAP 8:
Bike for Calories
Rest 2:00
AMRAP 8:
Max Strict Pullups
10 Double Unders
Max Strict Pullups
20 Double Unders
Max Strict Pullups
30 Double Unders
*Add 10 Double Unders Each Round
Rest 2:00
8:00 Window
Build to Heavy 5 Deadlift