12/10/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
DYNAMIC FLEXIBILITY
• Leg swings (10 right leg front to back, left, right side, left side)
• Ankle rotations (10 right & left ankle, clockwise and counter clockwise)
• Side high knee karaoke drill
• Walking while pulling knee to chest
• Walking pulling inner ankle up to chest
• Walking lunges with pelvic tilt (hip flexor stretch)
• Walking lunges with torso twist towards side of extended knee
• Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground)
• Toe touches: marching opposite hand to touches
• High knees
• Butt kicks (knee pointed to ground)
• Straight legs (prime time)
• Fast shutter steps with quick arms while driving elbows down & back
• Crouching side step shuffle
• Side step jumping jacks with arms moving overhead
Banded Squat Warmup
Build to 55%
Strength
Metcon (Weight)
Back Squat
5 @ 55%
5 @ 63%
10 @ 68%
10 @ 68%
ME @ 68%
Warm-up
Warm-up (No Measure)
TECHNIQUE [12:00 – 24:00]
ROPE CLIMBS
0:10 Dead Hang on Pull Up Bar
10 Scap Retractions
10 Mini Kip Swings
1-3 Strict Pull Ups
3 Strict Knee to Chest
[3:00] Foot Clamp Technique on Boxes
Today is a great day to take time to teach Rope Climbs to new athletes, athletes still learning, or athletes who have been nervous to try.
1 Jump Up to Rope + Foot Clamp
1 Half Rope Climb
Partner Metcon
HANDS TEAM (AMRAP – Reps)
Team of 2:
AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs
Alternate Stations With Partner
*Score = Total Rounds + Reps
Workout Flow:
P1 200 Meter Run
P2 40 Double Unders
P1 2 Rope Climbs
[1 Round]
P2 200 Meter Run
P1 40 Double Unders
P2 2 Rope Climbs
[2 Rounds]
P1 200 Meter Run