12/27/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

1:00 Row Easy Pace

0:30 Inchworm to Push Up

[Coach: athletes should focus on stretching hamstrings]

0:30 Standing Straddle Stretch (athletes can walk hands back and forth between feet)

1:00 Row Moderate Pace

[Demo: legs extend, slight lean back, quick pull with arms, arms return to straight, slight forward lean, THEN legs bend]

0:30 Active Spiderman

0:30 Updog to Downdog

1:00 Row Workout Pace

[Coach: can athletes hold a 2:00 pace or faster for 1:00?]

0:30 Active Samson

0:30 Standing Reach to Toe Touch

[Coach: hips back THEN reach for toes]

SPECIFIC WARM UP [12:00 – 28:00]

TOES TO BAR

[Athletes should prioritize the rhythm of their kip swing over getting their toes to the bar]

10 Straight Leg Sit Ups

[Coach: athletes can sub 16 AbMat Sit Ups or Straight Leg Sit Ups for Toes to Bar]

10 Scap Retractions

10 Dead Hang to Hollow Body Push Down [DAILY VIDEO]

5 Kip Swings

[Coach: athletes should push down on the bar in the back of their kip swing]

3-5 Toes to Bar

[Coach: push down on the bar as toes meet the bar THEN pull legs down]

DUMBBELL HANG CLEAN AND JERK

10 Dumbbell Deadlifts

[Coach: dumbbell should start parallel to athletes’ feet and the back of the dumbbell in line with midfoot]

10 Hang Dumbbell to Shrug

[Coach: athletes’ heels should stay down, hips POP, then dumbbell lifts, then shrug]

[Coach: athletes’ shoulder should shrug as a result of aggressive hip pop NOT because they are rowing the dumbbell]

10 Single Dumbbell Strict Press (hold 1 dumbbell in both hands horizontally)

[Coach: ribs down, tight core, only move through shoulders NOT midline]

5 Dumbbell Push Jerks (5 on the left then 5 on the right)

[Coach: hips POP then PUNCH the dumbbell]

6 Hang DB Clean and Jerks

Metcon

MIND YOUR BUSINESS (AMRAP – Rounds and Reps)

AMRAP 20:

8 Single Dumbbell Hang Clean and Jerks (50/35)

8 Toes to Bar

250m Row
Athletes will do 4 on right side then 4 on left