American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:15 Dead Hang from the Pull-Up Bar

0:30 Inch Worm to Push Up

0:30 Downdog

0:15 Scap Retractions on Pull-Up Bar

0:30 Child’s Pose

0:30 Active SPiderman

0:15 Little Kip Swings

1-3 Strict Pull-Ups

PART 1 [10:00 – 20:00]

EMOM8 ROPE CLIMB OR LEGLESS ROPE CLIMBS

-Gives athletes an opportunity to work Rope Climbs

-Complimentary Upper Body Pulling strength to Pull Ups in “INDY 500”

-Can be 8 Minutes of learning Rope Climbs for new athletes or athletes working on foot clamp technique

PRACTICE

Jump Up Foot Clamp

Half Rope Climb

EMOM8 ROPE CLIMB OR LEGLESS ROPE CLIMBS

SPECIFIC WARM UP [20:00 – 30:00]

ALTERNATING DUMBBELL SNATCH

-Athletes alternate arms every rep

LIGHT DUMBBELL

8 Alternating Deadlifts

3 Lateral Dumbbell Burpees

8 Alternating Deadlift to Shrug

2 Lateral Dumbbell Burpees

8 Alternating Hang Snatches

1 Lateral Burpee

8 Alternating Dumbbell Snatches

WORKOUT WEIGHT DUMBBELL

8 Alternating Deadlifts

8 Alternating Deadlift to Shrug

8 Push Press (4 each side)

4 Alternating Dumbbell Snatches

PRACTICE ROUND

2 Strict Pull-ups

4 Alternating Single Dumbbell Power Snatches

6 Lateral Dumbbell Burpees

Skill

Rope Climb (EMOM 8: Athletes Choose How Many Rope Climbs Each )

Metcon

INDY 500 (AMRAP – Rounds and Reps)

AMRAP 20:

5 Strict Pull-ups

10 Alternating Dumbbell Snatches (50/35)

15 Lateral Dumbbell Burpees