9/13/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Activate/Get Hot

2 Rounds:

1:00 Row

:10 Static Hang + 1 Pull-Up (on the rope)

10 DB Romanian Deadlifts

10 Single DB Strict Press

10 Slow Abmat Sit-Ups

SPECIFIC WARM-UP

FOCUS: [THEME] – “Patient & Smooth”

While we want to move fast and get results, the path to results also requires knowing your athletic capacity relative to your technique. It’s easy to go fast and move poorly. It is NOT easy to move fast and well. Sometimes (most times), moving a little slower and being more patient will garner results quicker. Today, we will focus on where we can be patient to optimize our performance and decrease risk.

Row

:30 – Row at Game Pace (log calories)

Rest 1:00

:30 – Row at Game Pace w/ “patience” (log calories)

DB Power Snatch

:10 Set-Up Hold (Right & Left)

8 Alternating DB Deadlifts (switch at the bottom)

6 Alternating Deadlift to High Pull (switch at the bottom)

4 Alternating DB Power Snatch (switch at bottom)

Skill

Metcon (No Measure)

Rope Climb Skill

3 Knees to Elbows (Rope on the outside of the feet)

2:00 Clamp and Stand – Practice (Assess strength and comfortability of athletes)

2:00 Climb and Descend – Practice (Assess skill level and confidence of athletes)

Metcon

CAPTAIN HOOK (AMRAP – Reps)

5 Rounds:

1:00 Rope Climbs

1:00 DB Snatches (50/35)

1:00 Calorie Row

1:00 Rest