03/16/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 10:00]
0:20 Jumping Jacks
0:20 Reverse Lunges
0:20 Air Squats
0:20 Inchworm to Push-up
0:20 Active Spiderman
[one side]
0:20 Static Runner Lunge (focus on opening the front hip)
0:20 Static Runner Lunge (focus on stretching the ankle)
0:20 Adductor Stretch
[other side]
0:30 Child’s Pose
0:30 Lay and Pray
SPECIFIC WARM UP [10:00 – 32:00]
EMPTY BARBELL
5 Good Mornings
5 Elbow Rotations
5 Back Squats
5 Strict Press and Reach
5 Deadlifts
5 Front Squats
0:15 Front Squat Hold
[Coach: Thruster Grip- athletes want to have a loose but full grip on the bar with elbows slightly in front of the bar]
3 Front Squats (practicing grip)
3 Front Squats (coach athletes to stand with exaggerated hip extension so the bar lifts off their shoulders. . . coach athletes to keep heels down)
[Coach: we want athletes to drive through their legs as much as possible during Thrusters to save their upper body for Pull-ups and Burpees]
3 Thrusters (practice heels stay down, hips extend, THEN press the bar)
Strength
Front Squat (Build to a Heavy Set of 5)
Metcon
Warm-up (No Measure)
BURPEES
5 Frog Hops
3 Slow Burpees
[Coach: Burpee Standard- athletes’ feet must clearly leave the floor, reach full extension at knees and hips with shoulders stacked over hips, and hands above head]
PULL-UPS
10 Scap Retractions
1-3 Strict Pull-ups
5 Kip Swings
3 Workout Style Pull-ups
[Coach: athletes should choose a number of Pull-ups they can do unbroken confidently]
EMPTY BARBELL
[Start the clock so athletes can see how long it takes]
5 Thrusters
5 Pull-ups
5 Burpees
BERGERON BEEP TEST (AMRAP – Rounds)
On the Minute For Max Rounds:
5 Thrusters (75/55)
5 Pull-ups
5 Burpees
Athletes finishing around 0:40-0:50
-Should keep 5,5,5
-Should do an empty barbell or prescribed weight
Athletes finishing over 0:50
-Should scale reps to 4,4,4. . . 3, 3, 3
-We should choose a rep scheme where we can keep moving for 12-15 minutes
-May also want to stay with an empty barbell