12/22/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 12:00]
10-9-8-7-6-5-4-3-2-1:
High Plank Shoulder Taps
Glute Bridges
[5 Minute Time Cap]
0:30 Lying Chest Opener Stretch (each side)
0:30 Inchworm to Push Up
0:30 Active Spiderman
0:30 Child’s Pose
TECHNIQUE & BUILD [12:00 – 20:00]
LIGHT DUMBBELL
10 Alternating Dumbbell Deadlifts
[Coach: stand directly over the dumbbell- back of the dumbbell should be inline with athletes’ midfoot]
10 Single Arm Dumbbell Swings (each side)
[Coach: hips crack back then hip extend up NOT forward]
10 Single Dumbbell Press and Reach (1 dumbbell in two hands held horizontally)
5 Single Dumbbell Push Press (each side)
8 Alternating Dumbbell Snatches
[Coach: set up with a neutral spine, return the dumbbell to the floor with a neutral spine]
WORKOUT WEIGHT DUMBBELL
10 Alternating Dumbbell Deadlifts
[Coach: stand directly over the dumbbell- back of the dumbbell should be inline with athletes’ midfoot]
10 Single Arm Dumbbell Swings (each side)
[Coach: hips crack back then hip extend up NOT forward]
10 Single Dumbbell Press and Reach (1 dumbbell in two hands held horizontally)
5 Single Dumbbell Push Press (each side)
8 Alternating Dumbbell Snatches
[Coach: set up with a neutral spine, return the dumbbell to the floor with a neutral spine]
SPECIFIC WARM UP [20:00 – 32:00]
WALL WALKS
[Have athletes lay flat on their stomach, feet flat against the wall, legs straight and togeth
er. Then have athletes chalk a “landmark” where their shoulder touches the ground. This is where athletes’ hands must start and finish before their feet leave the wall on the descent.]
2 Wall Walk to Handstand Hold (0:05 hold)
[Coach: strong midline throughout the movement]
1 Wall Walk
[Coach: hands and feet move/walk at the same pace. We don’t want hands or feet moving out walking the other.]
TOES TO BAR
0:20 Hanging Hollow Hold
10 Scap Retractions
8 Kip Swings
6 Strict Knees to Chest
4 Kipping Knees to Chest
2 Strict Toes to Bar
Metcon
BELLY OF THE BEAST (AMRAP – Rounds and Reps)
AMRAP 16:
4 Wall Walks
8 Alternating Dumbbell Snatches (50/35)
12 Toes to Bar