04/05/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Jumping Jacks

0:30 Downdog

0:30 Single Unders

0:15 Knuckle Drags

0:15 Alternating Quad Stretch

0:30 Single Unders (fast and low)

0:15 Active Samson

0:15 Arm Circles (backwards)

0:30 Single Unders (high slow)

0:15 Inchworm to Push-up

0:15 Lying Chest Opener Stretch

0:30 Double Unders

0:15 Overhead Tricep Stretch (one side)

0:15 Overhead Tricep Stretch (other side)

Strength

Bench Press (Build to a Heavy Set of 3)

Metcon

Warm-up (No Measure)

SINGLE DUMBBELL

0:20 Deadlifts (each side; dumbbell outside of feet)

0:20 Strict Press (one dumbbell in both hands held horizontally)

0:20 Goblet Lunges

DOUBLE DUMBBELL

0:20 Deadlifts (dumbbells outside of feet)

0:20 Shoulder to Overhead

0:20 Front Rack Lunges in Place

HANDSTAND PRACTICE

[COMPETE] Practice HSPUs

[TRAIN] Practice Kicking Up to Handstand/Handstand Holds

[SWEAT] Practice Kicking Up to Handstand/Handstand Holds

Athletes who do not want to practice Handstands can. . .

4 Sets:

0:40 Plank Hold (high, forearm, side)

0:20 Rest

FARMERS CARRY

[Coach: tight midline and fast feet]

100-ft. Farmer’s Carry

HSPU/DUMBBELL SHOULDER TO OVERHEAD

[Coach: tight midline throughout the whole movement]

0:10 Handstand/Dumbbell Overhead Hold

5 HSPUs/Dumbbell Shoulder to Overhead

FRONT RACK LUNGES

[Coach: athletes must maintain a full grip around the dumbbells]

20-ft. Front Rack Walking Lunges

ALL HANDS ON DECK (AMRAP – Rounds and Reps)

AMRAP 20:

30 Double Unders

300-ft. Dumbbell Farmers Carry

30 Double Unders

20 Handstand Push-ups

30 Double Unders

100-ft. Dumbbell Front Rack Lunge

Dumbbells: (50’s/35’s)