01/26/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

3 Rounds. . .

5 Cal Bike

10 Empty Barbell Deadlifts

Round 1: 6 Active Spiderman (active spiderman each side)

Round 2: 6 Active Samson

Round 3: 5 Inchworm to Push Up

TECHNIQUE & BUILD [10:00 – 18:00]

EMPTY BARBELL

3 Pausing Power Clean from the Pocket (0:03 pause in the catch)

[Coach: fully extend: ankles, knees, and hips; catch in a quarter squat with heels down]

3 Pausing Power Clean from the Knee (0:03 pause in the catch)

[Coach: bar keeps contact with body, fully extend, catch in a quarter squat, heels down]

3 Pausing Power Clean from Mid Shin (0:03 pause in the catch)

[Coach: accelerate once the bar is past knees, bar keeps contact with body, fully extend, catch in a quarter squat, heels down]

LIGHTEST WORKOUT WEIGHT

7 Power Cleans

MIDDLE WORKOUT WEIGHT

5 Power Cleans

HEAVIEST WORKOUT WEIGHT

3 Power Cleans

SPECIFIC WARM UP [18:00 – 23:00]

PRACTICE ROUND

[LIGHTEST WORKOUT WEIGHT]

5 Power Cleans

5 Calorie Bike

5 Power Cleans

Metcon

BARNHART’S BET (Time)

[On the 0:00]

For Time:

21 Power Cleans (115/85)

30/21 Calorie Echo Bike

21 Power Cleans (115/85)

[On the 8:00]

For Time:

15 Power Cleans (155/105)

30/21 Calorie Echo Bike

15 Power Cleans (155/105)

[On the 16:00]

For Time:

9 Power Cleans (185/135)

30/21 Calorie Echo Bike

9 Power Cleans (185/135)

[Cap at 24:00]