01/05/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARMUP

1:00 Row

5 Walkouts

10 Spiderman Lunge and Reach

1:00 Row

10 Downdog to Pushup

10 Samson Stretch

1:00 Row

10 Good Mornings

10 Strict Press

EMPTY BARBELL

4 Pausing Deadlifts (0:03 pause at mid shin)

[Coach: mixed grip, feet under hips, feet straight]

4 Pausing Hang Power Cleans (0:03 pause in the catch)

[Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps]

4 Pausing Push Jerks (0:03 pause in the catch)

[Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps]

ROUND 5 WEIGHT

1 Round of “DT”

12 Deadlifts

[Coach: athletes should take a big breath before they deadlift the bar. If needed, athletes can take another big breath at the top before sending hips back and return the barbell to the floor]

[Coach: athletes can do the first 11 Deadlifts with a mixed grip, drop on the 11th, breathe, complete the 12th Deadlift and start their 9 Hang Power Cleans]

9 Hang Power Cleans

[Coach: athletes should find a rhythm on their Hang Power Cleans taking a big breath everytime they catch the barbell]

6 Push Jerks

[Coach: athletes can take a big breath at the shoulders before each Push Jerk]

Metcon

SPACE JAM (Time)

[Time Cap: 30 Minutes]

5 Rounds:

30/21 Calorie Row

1 Round of “DT”

Rest 2 Minutes Between Sets

Round 1: (185/135)

Round 2: (165/115)

Round 3: (155/105)

Round 4: (135/95)

Round 5: (115/85)