American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

1:00 Row Easy Pace

0:30 Active Spiderman

0:30 Updog to Downdog

0:30 Pigeon Pose (0:15 each side)

1:00 Moderate Pace Row

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Arm Circles (0:10- forward, backward, swings across the chest)

SPECIFIC WARM UP [10:00 – 35:00]

SINGLE DUMBBELL HANG CLEAN & JERKS

[Coach: today we will have athletes alternate arms every 5 reps]

5 Single Dumbbell Deadlifts (each side)

5 Single Dumbbell Russian Swings (each side)

5 Single Dumbbell Push Press (each side)

3 Pausing Dumbbell Hang Cleans (each side)

[Coach: have athletes pause 0:03 in the catch. Coach: heels down and upright torso]

3 Pausing Push Jerks (each side)

[Coach: have athletes pause 0:03 in the catch. Coach: heels down and upright torso during the dip]

3 Single Dumbbell Hang Clean & Jerks (each side)

SINGLE DUMBBELL BOX STEP UPS

[Coach: today athletes will alternate legs every rep but can alternate which arm holds the dumbbell whenever they choose]

10 Bodyweight Box Step Ups

[Coach: whole foot on the box, drive through heel, stand to full hip extension]

10 Single Dumbbell Box Step Ups

[Coach: hold dumbbell by side with straight arm]

10 Single Dumbbell Box Step Ups

[Coach: hold dumbbell on shoulder. This is athletes’ best option today to limit grip fatigue going into Rope Climbs]

ROPE CLIMBS

10 Scap Retractions (on pull up bar)

3 Strict Pull Ups

3 Strict Knee to Chest

[Coach: During Rope Climbs, we want athletes to bring their knees up as high as possible before clamping the rope. This allows athletes to use their legs more and climb the rope in fewer pulls.]

[3:00] to Practice Foot Clamping Seated on a Box

1 Rope Climb

[Coach: focus on bringing knees as high as possible]

PRACTICE ROUND

250 Meter Row

3 Single Dumbbell Hang Clean & Jerks (each side)

10 Single Dumbbell Box Step Ups

1 Rope Climb

Partner Metcon

RETURN TO SENDER (AMRAP – Rounds and Reps)

AMRAP 35:

1,000 Meter Row

30 Single Dumbbell Hang Clean & Jerks (50/35)

50 Single Dumbbell Box Step-ups (24″/20″)

7 Rope Climbs