12/10/2021

9
Dec

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