American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 12:00]

2 Rounds:

0:30 Hollow Body Rocks

0:30 Light Dumbbell Suitcase Hold ( L )

0:30 Light Dumbbell Suitcase Hold ( R )

1:00 Bike

Take a look at athletes’ bike set up: seat height, distance from handle bars, and posture when biking

MOBILITY

0:30 Updog to Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Forearm Stretch

0:30 Child’s Pose

0:30 Lying Alternating Pec Opener

TECHNIQUE & BUILD [12:00 – 22:00]

FARMER’S CARRY

TWO LIGHT DUMBBELLS

10 Double Dumbbell Deadlifts

0:15 Double Dumbbell Farmer’s Hold

150 ft Farmer’s Carry

WORKOUT WEIGHT DUMBBELLS

10 Double Dumbbell Deadlifts

0:15 Double Dumbbell Farmer’s Hold

150 ft Farmer’s Carry

Talk Dumbbell Grip with athletes:

Hook grip

Holding towards the back of the dumbbells

Holding towards the front of the dumbbells

SPECIFIC WARM UP [22:00 – 32:00]

TOES TO BAR

10 Scap Retractions

5 Kip Swings

5 Strict Knees to Chest

5 Kipping Knees to Chest

5 Toes to Bar

Athletes should test their break up strategy

12 Toes to Bar

PRACTICE ROUND

4 Toes to Bar

50ft Farmer’s Carry

7/5 Calorie Assault Bike

4 Toes to Bar

Metcon

HORSESHOES (Time)

5 Rounds:

12 Toes to Bar

150′ Farmers Carry (50’s/35’s)

21/15 Calorie Assault Bike