12/07/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 8:00]
0:20 Child’s Pose
0:20 Downdog
0:20 Active Spiderman
0:20 Alternating Side Lunge
0:20 Slow Air Squats
0:20 Arm Circles Backwards
0:20 Dead Hang from Pull Up Bar
TECHNIQUE & BUILD [8:00 – 15:00]
10 Scap Retractions
10 Mini Kip Swings
5 Big Kip Swings
1-3 Strict Pull Ups
[5 Minutes of Gymnastics Practice]
Give athletes time to practice more advanced gymnastics skills they don’t normally do during workouts. This may be a variation of a Bar Muscle Up, Butterfly Pull Ups, Kipping Pull Ups, Chest to Bar, etc.
SPECIFIC WARM UP [15:00 – 27:00]
10ft Bodyweight Walking Lunges
[Coach: front heel stays down and knee doesn’t go over toes]
3 Double Dumbbell Hang Power Cleans
[Coach: heels down (loading position), toes (full extension: ankles, knees, hips), heels down (catch position)]
10ft Single Dumbbell Goblet Walking Lunges
[Coach: front heel stays down and knee doesn’t go over toes]
3 Double Dumbbell Front Squats
[Coach: heels down]
10ft Double Dumbbell Front Rack Walking Lunges
[Coach: front heel stays down and knee doesn’t go over toes]
3 Double Dumbbell Push Jerks
[Coach: heels down (dip), toes (full extension: ankles, knees, hips), heels down (catch position)]
PRACTICE ROUND
4 Weighted Walking Lunge Steps
2 Bar Muscle Ups/ Burpee Pull Ups
2 Double Dumbbell Hang Power Cleans
4 Weighted Walking Lunge Steps
2 Chest to Bar Pull Ups
2 Double Dumbbell Front Squats
4 Weighted Walking Lunge Steps
2 Pull Ups
2 Double Dumbbell Push Jerks
Metcon
CAHNGE OF PLANS (3 Rounds for reps)
AMRAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Bar Muscle Ups/Burpee Pullups
9 Double Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Double Dumbbell Front Rack Walking Lunges
12 Chest to Bar Pull Ups
9 Double Dumbbell Front Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Double Dumbbell Front Rack Walking Lunges
12 Pull Ups
9 Double Dumbbell Push Jerks
Dumbbells: (50’s/35’s)