03/09/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 15:00]

MOBILITY

0:30 Spiderman Stretch

0:30 Runners Lunges

0:30 Adductor Stretch

0:30 Pigeon Pose

[all on one leg then all on the other]

1:00 Squat Hold

ACTIVATION

2 Rounds. . .

0:30 Single Leg Hip Bridge (0:15 each side)

1:00 Plank

0:30 Single Leg Plank Lift (0:15 each side)

0:30 Tempo Squats

TECHNIQUE & BUILD [15:00 – 30:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

Strength

Back Squat (Build to a Heavy set of 10)

Metcon

Warm-up (No Measure)

BURPEE PULL UPS

0:15 Active Spiderman

0:15 Frog Hops

0:15 Burpees

10 Scap Retractions

3 Strict Pull-ups

2 Burpee Pull-ups

[Coach: hands can be slightly in front of the pull-up bar on the floor so when athletes jump their feet in they are directly under the pull-up bar]

RING MUSCLE UPS

0:15 Low Ring Support

0:15 Strict Ring Dips

0:15 Low Ring Transitions

10 Ring Scap Retractions

5 Ring Kip Swings

2 Ring Muscle-ups

[Athletes doing RMU should make them the focus of the workout today- trying to hold onto unbroken sets as long as possible and being strategic on Wall Balls]

WALL BALLS

5 Med Ball Thrusters

[Coach: exaggerate hip extension THEN press]

5 Wall Balls

[Coach: drive through legs THEN press]

PRACTICE ROUND

1 Burpee PU/RMU

3 Wall Balls

2 Burpee PUs/RMUs

3 Wall Balls

SHOT CLOCK (AMRAP – Rounds and Reps)

AMRAP 12:

1 Ring Muscle-up

15 Wall Balls (20/14)

2 Ring Muscle-ups

15 Wall Balls (20/14)

3 Ring Muscle-ups

15 Wall Balls (20/14)

…

[Add 1 Ring Muscle-up Each Round]