01/11/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 15:00]
0:30 Box Step Ups
0:30 Active Samson
0:30 Lateral Box Step Ups (switch at 0:15)
0:30 Active Spiderman
0:30 Box Step Overs
0:30 Downdog
0:30 Pigeon Pose (each side)
0:30 Alternating Side Lunge
0:30 Russian Baby Maker
Strict Press Warmup
5 Empty Bar
5 @ 25%
5 @ 30%
5 @ 35%
Strength
Metcon (Weight)
Strict Press:
5 Reps @ 40% 1RM
5 Reps @ 50% 1RM
5 Reps @ 60% 1RM
5 Reps @ 65% 1RM
5 Reps @ 70% 1RM
Metcon
Warm-up (No Measure)
SQUAT THERAPY
Set Up: Athletes will set up facing the wall, Med Ball behind them to squat to, feet under shoulders, arms straight over head. Athletes should get as close to the wall as they can while reaching a full depth squat.
5 Eccentric Squat Therapy Squats (0:05 on the way down)
[Coach: heels down, hips back and down, knees out, arms straight, hands off the wall]
10 Squat Therapy Squats (no tempo)
SPECIFIC WARM UP [15:00 – 32:00]
WALL BALL
5 Med Ball Strict Press
[Coach: feet at squat stance, heels down, butt and legs squeezed, midline tight]
5 Med Ball Squats
[Coach: heels down, full depth (hips below knees)]
5 Med Ball Thrusters
[Coach: FRONT RACK- do not let the ball drop below chin level. Hands positioned slightly under the Med Ball and elbows tucked in]
5 Pausing Wall Balls (0:05 pause in the bottom of the squat)
[Coach: let athletes know you’ll be looking for- heels down, Med Ball above chin, and full depth]
5 Wall Balls
BURPEE BOX JUMP OVERS
10 Frog Hops
0:30 Lying Chest Opener Stretch
0:30 Static Spiderman Stretch (switch sides at 0:15)
3 Slow Burpees
[Coach: chest and thighs must touch the floor]
10 Mini Hops in Place
[Coach: warm up ankles]
3 Box Jump Up Step Down
[Coach: athletes might want to step down on BBJO today to pace and control heart rate]
3 Box Jump Overs
[Coach: athletes should be turning on the box and facing the box when they step down]
3 Burpee Box Jump Overs
[Coach: go as slow as possible. . . stepping out of and into the burpee]
OPENING UP (AMRAP – Reps)
AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24″/20″)
…
Add 10 Wall Balls Per Round