12/14/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike Easy Pace

0:30 Active Samson

0:30 High Plank Shoulder Taps

1:00 Bike Moderate Pace

0:30 Active Spiderman

0:30 High Plank Scap Retractions

1:00 Bike (Can athletes hold a 2:30 pace for 1:00?)

0:30 Alternating Quad Stretch

0:30 Push Up to Downdog

SPECIFIC WARM UP [11:00 – 25:00]

0:30 Bike

0:30 Single Unders

[Coach: elbows tucked in; hands in front of hips]

0:10 Ring Support Hold

[Coach: shoulders pushing down into rings;hug rings in tight to the body]

0:30 Bike

0:15 High Single Unders

[Coach: push the ground away when jumping]

0:15 Jumping Double Taps (no rope)

3 Jumping Ring Dips

[Coach: active shoulder to start; jump to support position/hollow body]

0:30 Bike

0:30 Double Under Practice

[Coach: push the ground away when jumping; don’t tuck or pike]

3 Eccentric Ring Dips (0:03 on the way down)

[Coach: maintain tight midline; shoulders descend lower than elbows]

PRACTICE ROUND

250m Bike Erg

10 Double Unders

3 Strict Ring Dips

Metcon

PUSHING ME AWAY (Time)

5 Rounds:

1,000 Meter Bike Erg

50 Double Unders

15-12-9-6-3 Strict Ring Dips