10/06/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 11:00]

0:30 Inchworm to Push Up

0:30 Plank

1:00 Row at an Easy Pace

0:30 Push Up to Downdog

0:30 Plank Shoulder Taps

1:00 Row at a Moderate Pace

0:30 Active Samson

0:30 Planche Leans

1:00 Row at Workout Pace

TECHNIQUE & BUILD [11:00 – 16:00]

WALL WALKS

2 Half Wall- Wall Walks

2 0:10 Handstand Holds

2 Full Wall- Wall Walks

Talk to athletes about moving with control on the descent and keeping a tight core (a “moving plank”)

SPECIFIC WARM UP [16:00 – 20:00]

ROW

0:30 Rowing at 30 s/m

0:30 Rowing at 28 s/m

0:30 Rowing at 25 s/m or under

Coach athletes to row with power and efficiency today at a lower stroke (25-28 s/m)

KETTLEBELL SWINGS

10 Kettlebell Deadlifts

10 Mini Swings (below shoulders)

5 Russian Kettlebell Swings (shoulder height)

5 Kettlebell Swings

Cue athletes to “jump” the kettlebell overhead using their legs

5 Kettlebell Swings

PRACTICE ROUND

7/5 Calorie Row

7 Kettlebell Swings

2 Wall Walks

Metcon

WALKING ON SUNSHINE (AMRAP – Reps)

5 Rounds

AMRAP 4:

30/21 Calorie Row

21 Kettlebell Swings (53/35)

Max Wall Walks

Rest 4 Minutes Between