12/28/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [5:00 – 15:00]

1:00 Bike

0:30 Active Samson

0:30 Downdog

0:30 Mountain Climbers

0:30 Alternating Chest Opener Stretch

0:30 Fast Pace Bike

0:30 Inchworm

0:30 Frog Hops

5 Slow Burpees

BIKE

15/12 Calorie Bike

-The monitor is going to give athletes feedback and motivation on the Bike -Have athletes note their pace and RPMs

BURPEES

10 Burpees

-Athletes will not have any external feedback on their pace like on the Bike -Coach: athletes to push a little harder on Burpees -Standards: chest and thighs touch the floor, shoulders over hips, arms above head on the jump

PRACTICE ROUND

-Transitions: athletes should make sure their Bike pedal is left in a position where they can step down into a revolution as they hop back on the Bike

5 Calorie Bike

5 Burpees

5 Calorie Bike

5 Burpees

Metcon

DEATH RACE (Time)

5 Rounds For Time:

15/12 Calorie Bike

10 Burpees

Warm-up

Warm-up (No Measure)

BACK SQUAT WARMUP:

10 @ Empty Bar

5 @ 30%

5 @ 40%

5 @ 50%

Strength

Back Squat

Set 1: 3 Reps @ 60% 1RM

Set 2: 3 Reps @ 68% 1RM

Set 3: 8 Reps @ 73% 1RM

Set 4: 8 Reps @ 73% 1RM

Set 5: 8+ Reps @ 68% 1RM