02/21/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of. . .

0:30 Easy Pace Row

0:30 Moderate Pace Row

0:30 Sprint Pace Row

0:30 Rest

TECHNIQUE & BUILD [9:00 – 26:00]

EMPTY BARBELL

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Deadlifts

0:15 Muscle Cleans

3 Power Cleans from The Pocket

3 Power Cleans from Above The Knee

3 Power Cleans from Mid Shin

[Coach: neutral spine as athletes lift the bar; neutral spine as athletes return the bar to the floor] [Coach: the rhythm of cycling Power Cleans. . . clean, catch, stand, breathe, pocket, hips back and return the bar to the floor with a neutral spine]*

[Coach: athletes must complete heavy 10 as touch n go. . . let athletes know they can breathe/rest with the bar at their shoulders]

3 Power Cleans (focusing on the “rhythm”)

Strength

Power Clean (10 Rep Max)

Metcon

Warm-up (No Measure)

TOES TO BAR

10 Scap Retractions

5 Kip Swings

4 Knees to Chest

3 Toes to Bar

[Coach: today athletes will want to “kick” with their feet as much as possible to manage midline and grip fatigue]

WALL BALLS

5 Med Ball Thrusters

[Coach: athletes to extend hips (squeeze butt) THEN press]

0:30 Med Ball Squat Hold

5 Wall Balls

[Coach: athletes should use their legs as much as possible on Wall Balls to manage upper body fatigue]

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups