02/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 15:00]

BAND STRETCH

0:20 Hinging Lat Stretch

0:20 Lunging Lat Stretch

0:20 Standing Overhead Lat Stretch

0:20 Lunging Overhead Lat Stretch

0:20 Bent Arm Pec Opener

0:20 Straight Arm Pec Opener

[Coach: before stretching the other side have athletes lift both arms overhead to feel/see the difference]

0:20 Single Unders

0:40 Active Spiderman

0:20 Single Unders

0:40 Active Samson

0:20 Single Unders

0:40 Downdog

0:20 Single Unders

0:40 Overhead Tricep Stretch

SPECIFIC WARM UP [15:00 – 29:00]

LIGHT DUMBBELLS

5 Single Dumbbell Deadlifts (each side)

4 Single Dumbbell Swings (each side)

3 Single Dumbbell Strict Press and Reach (dumbbell horizontal in both hands)

2 Single Dumbbell Push Press (each side)

10 Double Dumbbell Deadlifts

[Coach: one side of the dumbbell touches the floor]

[Coach: hips back then knee bend]

8 Double Dumbbell Hang Power Cleans

[Coach: clearly establish the hang]

*[Coach: this is NOT a swing to bicep curl! Athletes torso should stay upright- dip, extend, and catch the dumbbells like a clean]

6 Double Dumbbell Push Jerks

*[Coach: athletes need to fight and reach for full extension of the arms during the lockout of each rep]

LIGHT DUMBBELL PRACTICE ROUND

3 Double Dumbbell Push Jerks

6 Double Dumbbell Hang Power Cleans

9 Double Dumbbell Deadlifts

10 Double Unders

WORKOUT DUMBBELLS

6 Pausing Double Dumbbell Deadlifts (pause at the lockout)

*[Coach: athletes MUST reach full hip and knee extension with shoulders over hips before starting the next rep]

4 Pausing Double Dumbbell Hang Power Cleans (pause in the catch then again at lockout. With dumbbells still on athletes’ shoulders call “go” for the start of the next rep)

[Coach: athletes MUST reach full hip and knee extension with shoulders over hips before dumbbells leave the shoulders]

2 Pausing Double Dumbbell Push Jerks (pause in the catch and at lockout)

[Coach: athletes MUST reach full hip and knee extension with elbow

Metcon

DUBLIN (Time)

5 Rounds:

9 Double Dumbbell Push Jerks

12 Double Dumbbell Hang Power Cleans

15 Double Dumbbell Deadlifts

45 Double Unders

Rest 1 Minute Between Rounds

Dumbbells: (50/35)’s