08/15/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Easy Bike

0:30 Knuckle Draggers

0:30 Bike

0:30 Slow Single Unders

0:30 Pec stretch on wall (each side)

SPECIFIC WARM UP

BIKE

0:30 Easy

0:30 Faster

0:30 Fast

1:00 Easy

DOUBLE UNDERS

0:30 Single Unders

10 Low and Fast Singles

10 High and Slow Singles

20 Double Unders

TECHNIQUE & BUILD

PUSH PRESS

3 Dip and Holds, thumbs to shoulders

[Coach: Athletes dipping straight up and down, shoulders over hips]

3 Empty Handed Push Presses

[Coach: Hips finish extending, then arms press]

with an empty barbell

5 Coach Led Push Presses

[Coach: Hold athletes in the finish overhead, look for full elbow extension]

Strength

Push Press (5×2)

Metcon

SNAP, CRACKLE, POP (10 Rounds for time)

On the 2:00 x 10 Rounds:

500/400 Meter Bike

30 Double Unders

10 Push Press (75/55)

Long Haulers

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

500m Bike

30 Jump Rope

10 Push Press w/ DBs