11/29/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Inchworm to Push Up

0:30 Downdog

0:30 Active Spiderman

0:30 Pigeon Pose (L)

0:30 Pigeon Pose (R)

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist)

0:30 Jumping Jacks

0:30 Single Unders

TECHNIQUE & BUILD [10:00 – 20:00]

LIGHT DUMBBELLS

5 Dumbbell Frog Hops

5 Frog Hop to Deadlifts

5 Frog Hop to Dumbbell Swings

5 Double Dumbbell Hang Power Snatches

[Coach] Have athletes start standing upright- dead hang Point out how difficult it is to snatch without leg/hip drive 5 Double Dumbbell Hang Power Snatches

[Coach] Have athletes pause overhead, lower dumbbell shoulders, call “go” from the shoulders for athletes to start the rep- allowing them to use momentum/hip drive Point out how much easier it is to snatch using leg/hip drive

3 Devil’s Presses

WOD WEIGHT DUMBBELLS

5 Double Dumbbell Deadlifts

5 Double Dumbbell Shoulder to Overhead

5 Double Dumbbell Hang Power Snatches

3 Devil’s Presses

SPECIFIC WARM UP [20:00 – 30:00]

TOES TO BAR/DOUBLE UNDERS

10 Scap Retractions

20 Single Unders

5 Kip Swings

20 Single Unders

5 Knees to Chest

15 Jumping Double Taps

5 Toes to Bar

[Coach] Have athletes push down on the bar as they bring their toes to the bar “Don’t just bring your toes to the bar. . . bring the bar to your toes!”

10 Double Unders

[Coach] Have athletes breathe, relax shoulders and grip

PRACTICE ROUND

2 Devil’s Press

3 Toes to Bar

12 Double Unders

Metcon

GOOD GREIF (AMRAP – Rounds and Reps)

5 Rounds x AMRAP 3:

4 Devil’s Press (50’s/35’s)

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds

*pick up where you left off