American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

2:00 Bike/Run/Row

0:30 Arm Circles (0:10 forward, backward, swings across the chest)

0:30 Overhead Tricep Stretch (0:15 each side)

PULL-UPS/PUSH-UPS

0:10 Pull-up Bar Dead Hang

0:10 High Plank Hold

[Coach: this is the top of our Push-up. Athletes MUST extend arms completely]

0:10 Bottom of a Push-up Hold

[Coach: squeeze legs straight, maintain tight midline, only chest and thighs (not knees) touch the floor]

10 Mini Kip Swings

1-3 Strict Pull-ups

[Coach: chin MUST clearly be over the bar]

3 Workout Style Pull-ups (strict/kipping/butterfly)

3 Push-ups

[Coach: no “worming” up and down!]

ABMAT SIT-UPS/AIR SQUATS

[Coach: athletes butt should stay on the ground throughout the entire movement]

5 Slow AbMat Sit-ups

0:30 Squat Hold

[Coach/Demo: athletes need to get hips clearly below parallel. If athletes had a marble on their knee it would need to roll towards their knee. . . not stay in place. . . certainly not roll forward off their knee]

3 Pausing Air Squats (0:05 in the bottom)

[Coach: athletes MUST finish each rep with shoulders over hip and a neutral spine]

3 AbMat Sit-ups

[Coach: athletes MUST finish each rep with hips and knees extended with shoulders over hips]

5 Air Squats

PRACTICE ROUND

2 Pull-ups

3 Push-ups

4 AbMat Sit-ups

5 Air Squats

(Remind athletes they MUST rest 3:00 before starting the next round during the workout)

Metcon

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*