American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

100m Run at an Easy Pace

0:20 Knuckle Drags

0:20 Alternating Quad Stretch

0:20 Alternating Step Back Lunge + Rotation

0:20 Overhead Tricep Stretch (each side)

100m Run

0:10 Standing Straddle Stretch into Inchworm into 3 Push Ups

0:10 Standing Straddle Stretch into Inchworm into 2 Push Ups

0:10 Standing Straddle Stretch into Inchworm into 1 Push Ups

0:20 Active Spiderman

0:30 Plank

[Coach: today during Strict Dips and Hand Release Push Ups athletes need to keep a tight midline throughout the movement]

TECHNIQUE & BUILD/SPECIFIC WARM UP [10:00 – 27:00]

LIGHT KETTLEBELL

10 Deadlifts

10 Mini Swings [below belly button; focus on hip extension]

10 Russian Swings [shoulder height; heels stay down and focus on power through hip extension]

10 Kettlebell Swings

[Coach: athletes need to point the bottom of the kettlebell towards the ceiling for it to count as a rep]

2 Hand Release Push Ups/0:15 Handstand Hold

[Coach: chest must touch the floor; LOOK FOR- athletes touching stomach to the floor not chest]

0:10 Dip Support (lockout)

[Coach: actively pushing down into rings/box]

2x 0:05 Bottom of the Dip Support (shoulder goes below elbow)

[Coach: dip straight through rings; LOOK FOR- athletes dumping their chest forward and leaving hips high]

WORKOUT WEIGHT KETTLEBELL

10 Deadlifts

10 Mini Swings [below belly button; focus on hip extension]

10 Russian Swings [shoulder height; heels stay down and focus on power through hip extension]

10 Kettlebell Swings

[Coach: athletes need to point the bottom of the kettlebell towards the ceiling for it to count as a rep]

2 Hand Release Push Ups/HSPUs

[Coach: athletes hips and shoulders must rise at the same time during Hand Release Push Ups; LOOK FOR- athletes feet leaving the floor and “rocking” or “worming” up from the ground]

*[Coach: athletes doing HSPUs should break at the hip and extend through the hips to create power from the kip; LOOK FOR- athletes bringing th

Metcon

ALTERNATE (AMRAP – Rounds and Reps)

AMRAP 20:

2 Rounds of “Nate”

200 Meter Run

1 Round of “Nate” =

2 Ring Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings (70/53)
200 METER RUN

-500m Bike

-250m Row

-200m Ski

-150m Air Run

-60 Double Unders