American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Bike

0:30 Active Spiderman

0:30 Cossack Squats

0:30 Bike

0:30 Straight Legged Sit-ups

0:30 Active Twisted Cross

0:30 Bike

0:30 Calf stretch on post (right side)

0:30 Calf stretch on post (left side)

TECHNIQUE & BUILD

TOES TO BAR

0:30 Hollow Hold

[Coach: Check body positions, Shoulders and feet off floor]

0:30 Superman Hold

[Coach: Check body positions, Shoulders and feet off floor]

10 Scap Retractions

5 Kip Swings

[Coach: Press Down and forward on the bar in the hollow position]

5 Hanging Knees to Chest

[Coach: Try not to swing here, athletes should be exerting force on the bar and going slowly]

5 Kipping Knees to Chest

[Coach: Big arch position, Chest through in front, Press to hollow feet come forward then knees up.]

5 Toes to Bar

[Coach: Tap toes to bar and bring them back down and behind into arch quickly

SPECIFIC WARM UP

BIKE

0:30 Easy

0:30 Faster

0:30 Easy

0:30 Fast

0:30 Easy

RUNS

10 Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Side to Side Lunge

Walk on Toes

Walk on Heels

High Knees

Butt Kickers

Side Shuffle Out

Side Shuffle Back

2x Jog

Recovery Flow

NAIL POLISH (AMRAP – Reps)

5 Rounds x AMRAP 4:

20 Calorie Bike

200m Run

Max Toes to Bar

Rest 4 Minutes Between Rounds