05/10/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Bike

0:15 Inchworm to Push-up

0:15 Active Spiderman

0:15 Active Samson

0:15 Alternating Quad Stretch

0:15 Knuckle Drags

0:15 Arm Circles Backward

0:15 Arm Swings Across The Chest

0:15 Upper Body Rotation

SPECIFIC WARM UP

BURPEES OVER DUMBBELL

:30 Plank Hold

5 Frog Hops

5 “No Pushup” Burpee

5 Pushup to Down Dog Stretch

5 Burpees over DB

HANG DUMBBELL SNATCH

[Let’s see if athletes can hold onto unbroken sets by breathing/resting with the dumbbell overhead and moving at a controlled/breathable pace. We would rather have athletes choose a smooth pace than rushing through these.

5 Deadlifts (each side)

5 Dumbbell Swings (each side)

5 Push Press (each side)

5 Hang Snatches (each side)

[Coach: keep the dumbbell close to the body on the way up AND on the way down]

AIR SQUAT

[Athletes should keep their arms loose/relaxed to let their shoulders and grip recover.]

0:30 Squat Hold

5 Tempo Air Squats

5 Air Squats

[Coach: hip crease clearly below knee, extend hips fully at the top of every rep, and keep heels down throughout the whole movement]

DUMBBELL OVERHEAD WALKING LUNGE

[Athletes need to have a full grip around the handle of the dumbbell; athletes can hold towards the top of the handle so long as their hand is on the handle and not the “bell”. Athletes should focus on locking in their overhead position and only breaking every 25m]

Metcon

THREEFER (Time)

3 Rounds For Time:

1,000/800 Meter Bike

20 Burpees over Dumbbell

30 Hang Dumbbell Snatches (50/35)

40 Air Squats

50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

*switch ever 5 reps on the snatches