American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP [5:00-8:00]

Mobilize/Activate

30-seconds at each movement

Step-Ups on Box

Plank Toe Touches DEMO

Alternating Active Samson Stretch

Frog Hop to Squat DEMO

Dumbbell Overhead March (in-place)

SPECIFIC WARM-UP [8:00-28:00]

FOCUS: [MECHANICAL ADVANTAGE]

Ring Muscle-Up (Compete) // Train/Sweat Options (10:00)

INSTRUCTION

-Ring Support (Top) (“Wrists to hips “Squeeze the Orange”)

-Ring Support (Bottom) (Thumbs to torso)

-Ring Row (False Grip) (Knuckle Bumps) // Regular Ring Row

-Low Ring Transition (Pull-Through-Above) // Ring Row to Dip

-Ring Muscle-Up Practice (Low or High Rings) // Strict Pull Up or Chest To Bar

Devil’s Press – Focus: Pull-Punch! (5:00)

Athletes can warm-up with lighter DB’s

6 Frog Hop to Swing-Stand

6 Single Arm DB Devil’s Press (pause overhead for 3-seconds) (3 Right then 3 Left)

6 Double DB Devil’s Press

(Athletes change load to workout load)

Double Dumbbell Box Step Overs (3:00)

6 Box Step Overs (stay low)

6 Double Dumbbell Box Step Overs

(Switch to workout load)

Practice Round w/ workout load, height, and RMU option (2:00)

2 Rounds:

2 Ring Muscle-ups

2 Double Dumbbell Devil’s Press (50/35)

2 Double Dumbbell Box Step Overs (24″/20″)

Metcon

DIAMOND IN THE ROUGH (Time)

5-4-3-2-1:

Ring Muscle-ups

10-8-6-4-2:

Double Dumbbell Devil’s Press (50/35)

Double Dumbbell Box-Step Overs (24″/20″)