11/23/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Child’s Pose (0:10 hands in the middle, 0:10 both hands left, 0:10 both hands right)

0:30 Active Samson

0:30 Left Half Kneeling Adductor Stretch

0:30 Right Half Kneeling Adductor Stretch

0:30 Slow Air Squats

0:30 Alternating Quad Stretch

MOBILITY

1:00 Pole/Rig/Rack Assisted Squat Hold

Coach: Before athletes find the bottom of their squat ask athletes to Shoulder-width stance Corkscrew feet into the floor Knees in line with toes Hips Back and Down

TECHNIQUE & BUILD [10:00 – 24:00]

SINGLE DUMBBELL (WOD WEIGHT)

2 Rounds:

0:15 Stiff Legged Deadlifts

0:15 Goblet Squats

0:15 Press and Reach

DOUBLE DUMBBELL (WOD WEIGHT)

0:15 Double Dumbbell Deadlift

0:15 Muscle Cleans

0:15 Front Rack Hold

Coach: “Elbows Up” (Corkscrew)

0:15 Farmer’s Hold

Look For: Rounding/Inactive Shoulders Coach: “Shoulders back; rotate thumbs out slightly”

50 Meter Double Dumbbell Farmer’s Carry

Look For: Rounding/Inactive Shoulders

5 Pausing Double Dumbbell Squats (0:05 bottom)

Look For: Shoulder width stance Coach: “Screw Feet into The Floor” Look For: Knees in line with toes

3 Double Dumbbell Squats

Look For: Knees in line with toes

3 Pausing Double Dumbbell to Shoulder to Overhead (0:03 pause in the rack; 0:03 pause overhead)

Look For: Elbows dropping in the front rack between reps Coach: “Elbows Up”

3 Double Dumbbell Shoulder to Overhead

Look For: Elbows dropping in the front rack between reps

SPECIFIC WARM UP [24:00 – 30:00]

HANDSTAND PUSH UPS

We can have all athletes practice handstands

0:10 Handstand Hold

Look For: Active Shoulders Coach: “Push The Ground Away”

10 Handstand Shoulder Shrugs

Look For: Midline Stabilization Coach: “Squeeze core tight; no movement through the midline only shoulders”

3 Handstand Push Ups or Wall Walks

Look For: Athletes elbows breaking to the sides- we want athletes elbows breaking forward Coach: “Screw Hands into The Floor then Bend Elbows”

PRACTICE ROUND

5 Doubl

Metcon

TURN & BURN (Time)

3 Rounds:

15 Double Dumbbell Squats

15 Handstand Push-Ups/Double DB Should to Overhead

400 Meter Double Dumbbell Farmer’s Carry

3 Rounds:

45 Air Squats

15 Double Dumbbell Shoulder to Overhead

Dumbbells: (50’s/35’s)