12/23/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

2:00 Bike

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Pole/Rig/Rack Assisted Squat Hold

0:30 Ankle Stretch (on the wall or bike base)

SPECIFIC WARM UP [10:00 – 15:00]

AIR SQUAT

[Coach]: -Feet under shoulders -Heels down -Hips back and down -Knees out -Squat to full depth (hips clearly below knees) -Stand to full extension (shoulders over hips, hips and knees locked out)

5 Pausing Air Squats (0:10 pause)

[Look for: full depth, heels down, knees out]

5 Slow Eccentric Air Squats (0:05 on the way down)

[Look for: hips back and down]

5 Air Squats

[Look for: squatting to full depth and standing to full extension]

PRACTICE ROUND

100 Meter Bike

3 Air Squats

100 Meter Bike

2 Air Squats

100 Meter Bike

1 Air Squat

Metcon

DOWN WITH THE QUINCKNESS (Time)

500 Meter Bike Erg or 600m Air Bike

20 Air Squats

500 Meter Bike Erg or 600m Air Bike

19 Air Squats

500 Meter Bike Erg or 600m Air Bike

18 Air Squats

….

500 Meter Bike Erg or 600m Air Bike

1 Air Squat