12/20/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Row Easy Pace

[Coach: athletes to sit tall and hinge from the hips]

0:30 Alternating Reverse Lunges

0:30 Push Up to Downdog

1:00 Row Moderate Pace

[Coach: athletes to keep space between their seat and heels- hinge from the hips]

0:30 Slow Air Squats

[Coach: hips back and down]

0:30 Active Spiderman

1:00 Row at Workout Pace

[Coach: athletes should be able to hold a 2:30 pace or faster- if not, athletes should scale to 800 Meters]

0:15 Med Ball Squats

[Coach: hips back and down]

0:15 Med Ball Thrusters

[Coach: front rack position- Med Ball should never drop under athletes’ chin]

5 Wall Balls

[Coach: hips back and down]

[Coach: front rack position- Med Ball should never drop under athletes’ chin]

TECHNIQUE & BUILD [12:00 – 20:00]

PVC

0:15 PVC Pass Through

0:15 PVC Around The World (clockwise)

0:15 PVC Around The World (counterclockwise)

Build to your 50%

Strength

Back Squat (Max Effort at 75%)

Build up

1×5 @ 50%

1×3 @ 60%

1×1 @ 70%

1xME @ 75%

Metcon

CHOOSE YOUR WEAPON (Time)

30 Overhead Squats (155/105)

2000m Row

100 Wallballs

*Partition however you choose
Potential Breakup Strategies

1000m Row

5 Rounds:

10 Wall Balls

3 Overhead Squats

1000m Row

5 Rounds:

10 Wall Balls

3 Overhead Squats

*10 Rounds:

3Overhead Squats

200m Row

10 Wall Balls