American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Active Samson Stretch

0:30 Active Twisted Cross

0:30 Alternating Quad Stretch

0:30 Glute Bridges

0:30 Slow Squat Jumps

0:30 Dumbbell Assisted Straddle Stretch

TECHNIQUE & BUILD

ABMAT SIT-UPS

0:30 Hollow Hold

5 V-Ups

0.5 Abmat Sit-Up, lay back over the ab mat

[Coach: thick side towards the athlete, mat fills curve of low spine]

5 Abmat Sit-Ups

[Coach: Athletes butts stay on the floor, no ‘teeter-tottering’ on and off]

SPECIFIC WARM UP [11:00 – 17:00]

FARMERS CARRY

5 Suitcase Deadlifts (each side)

5 Double Dumbbell Deadlifts

40 Meter Farmers Carry (4 lengths)

BOX JUMPS

10 Box Step-Ups

5 Box Jumps

[Coach: Stand to full hip extension]

SHUTTLE RUNS

4 Lengths of Side Shuffles

4 Lengths Light Jog

4 Lengths Fast

STEP BACK LUNGES

10 Alternating Step Back Lunges

[Coach: Back Knee touches the floor, stand to full knee and hip extension]

Recovery Flow

BATTLE SCARS (No Measure)

6 Rounds:

1 Minute AbMat Sit-ups

1 Minute Farmers Carry (10 Meters)

1 Minute Box Jumps (24″/20″)

1 Minute Shuttle Runs (10 Meters)

1 Minute Step Back Lunges

1 Minute Rest