American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

ROW

Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back

1:00 Row Light Intensity

Coach: “Untuck Hips” maintain lumbar curve

0:45 Row Moderate Intensity

Coach: Hinge from the hips Drive through legs

0:30 Row Workout Intensity

Coach: Low Stroke/Min (25-28) Power Pull

MOBILITY

0:30 Standing Straddle Stretch

TECHNIQUE & BUILD [8:00 – 20:00]

0:10

Handstand Hold

Single Dumbbell Hold

10

Handstand Shoulder Shrugs

Single Dumbbell Presses

3Strict Handstand Push Ups

OR

5 Light Dumbbell Strict Press

PART 1: [12:00 – 20:00]

On the 1:30 for 5 Rounds

Max Unbroken Strict Handstand Push Ups

OR

Max Unbroken Strict Double Dumbbell Press

SPECIFIC WARM UP [20:00 – 27:00]

DEVIL’S PRESS

Coach: “Rhythm” Devil’s Presses when done right have a “rhythm” Big emphasis on maintaining a flat back as athletes lift dumbbells AND return dumbbells to the floor

5 Frog Hop into Double Dumbbell Deadlifts

Coach: Jump feet outside of dumbbells FLAT BACK then lift

5 Frog Hop to Double Dumbbell Deadlift into Double Dumbbell Swing

Coach: Jump feet outside of dumbbells FLAT BACK Then “HIKE” the dumbbells

3 Double Dumbbell Hang Clean & Press

Coach: On the clean Extend Hips & Stand Tall

2 Double Dumbbell Hang Snatch

Coach: Now athletes will “miss the shoulders” and PUNCH Extend Hips & Punch

1 Double Dumbbell Devil’s Press

Coach: Maintaining the Rhythm Feet outside of dumbbells FLAT BACK “HIKE” dumbbells Extend Hips & PUNCH Flat back returning dumbbells to the floor

DUMBBELL-FACING BURPEES

Over a single dumbbell

Athletes can step up as a pacing strategy

Athletes must jump off of two feet and clearly over the dumbbell

PRACTICE ROUND

3 Devil’s Presses

3 Calorie Row

Directly into. . .

3 Dumbbell-Facing Burpees

3 Calorie Row

Gymnastics

Strict HSPU (On the 1:30 for 5 Rounds Max Unbroken Strict Hands)

Log your max set of Hand Stand Push Ups at whatever progression level you are at. We will work on reps at this position to help progress up to the next level.

Metcon

DANCE WITH THE DEVIL (Time)

15-12-9-6:

Devil’s Press (50’s/35’s)

Calorie Row

*Women Row Same Calories

Directly Into…

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

*Women Row Same Calories