10/22/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 15:00]

BUDDY ROWLING

[6:00 Clock]

Partner 1: Rows 200 Meters

-Objective: monitor stops at exactly 200 Meters

Partner 2: Penalty Wall Walks or Shoulder Taps

-Meters over/under 200 in penalty Wall Walks or Shoulder Taps

-Max Wall Walks = 5

-Max Shoulder Taps = 10

0:30 Alternating Lying Pec Stretch

0:30 Inchworm to Push Up

0:30 Updog to Downdog

0:30 Active Samson

0:30 Alternating Side Lunge

0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across)

MOBILITY

1:00 Standing Pec Opener (L/R)

TECHNIQUE & BUILD [15:00 – 22:00]

HANDSTAND PUSH UP

0:15 Handstand Hold

-Straight arms -Tight midline -See if you can get all athletes to participate (if not, high plank hold)

0:15 Headstand

-Hands make a triangle with athlete’s head -See if you can get all athletes to participate (if not, bottom of a push up-hovering the ground hold)

3 Eccentric Handstand Push Ups OR Push Ups (0:03 on the way down)

-HSPU: Athletes’ elbows break forward not out to the sides -Push Up: Athletes’ elbows break back not out to the sides

3 Strict Handstand Push Ups or Push Ups

SPECIFIC WARM UP [22:00 – 27:00]

PRACTICE ROUND

100 Meter Row

3 HSPU/Push Ups

100 Meter Row

3 HSPU/Push Ups

Metcon

NICKNACK (AMRAP – Reps)

AMRAP 20:

400 Meter Row

Max Unbroken Strict Handstand Push Ups

Accessory Work

Metcon (No Measure)

4×12 Heavy Single Dumbbell Bent Over Row

After Each Set

1:00 Plank

Directly Into. . .

10 V Ups