02/02/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Rounds. . . (w/ band)

0:30 Lateral Steps

10 Standing Fire Hydrants (each side)

3 Pausing Squats (0:10 pause in the bottom)

[NO BAND]

2 Rounds. . .

0:20 Glute Bridges

0:20 Hollow Body Rocks

0:20 Slow Air Squats

HIP STRETCHES

0:30 Active Spiderman

0:20 Static Spiderman

0:20 Runners Lunge

0:20 Half Kneeling Hamstring Stretch

0:20 Adductor Stretch

(all on one side then switch sides)

TECHNIQUE & BUILD [10:00 – 25:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Power Cleans

5 Front Squats

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

[Coach: stance- feet start hip width and catch at shoulder width; grip- hook grip and hands outside of shoulders]

3 Pausing Front Squats (0:03 pause in the bottom)

[Coach: stance- feet shoulder width; grip- loose fingertip grip and elbows pointed forward]

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

[Coach: stance- feet start hip width and catch at shoulder width; grip- full grip on the bar hands outside of shoulders]

1 Power Clean + 1 Front Squat + 1 Push Jerk

[Coach: take a breath between each movement]

[Coach: find heels before starting each movement]

[Coach: adjust stance and grip before starting each movement]

Strength

Power Clean + Front Squat + Push Jerk (Build to Heavy)

15 minutes to build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

Metcon

DISGRACE (Time)

3 Rounds:

10 Squat Cleans (135/95)

10 Push Jerks (135/95)