03/11/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP HEAT 1 [5:00 – 15:00]

0:30 Active Spiderman

0:30 Downdog

0:30 Lying Chest Opener

0:30 Active Samson

2 Rounds. . .

5 Kip Swings

1-3 Strict Pull-up

20 Single Unders

5 Empty Barbell Thrusters

WEIGHT 1

8 Pull-ups

16 Double Unders

8 Thrusters

WEIGHT 2

6 Chest to Bar Pull-ups

12 Double Unders

6 Thrusters

WEIGHT 3

4 Bar Muscle-ups

8 Double Unders

4 Thrusters

WOD HEAT 1 [18:00 – 30:00] [12:00]

“22.3”

SPECIFIC WARM UP HEAT 2 [30:00 – 40:00]

0:30 Active Spiderman

0:30 Downdog

0:30 Lying Chest Opener

0:30 Active Samson

2 Rounds. . .

5 Kip Swings

1-3 Strict Pull-up

20 Single Unders

5 Empty Barbell Thrusters

WEIGHT 1

8 Pull-ups

16 Double Unders

8 Thrusters

WEIGHT 2

6 Chest to Bar

12 Double Unders

6 Thrusters

WEIGHT 3

4 Bar Muscle Ups

8 Double Unders

4 Thrusters

WOD HEAT 2 [43:00 – 55:00] [12:00]

“22.3”

COOLDOWN [55:00 – 60:00]

MOBILITY

1:00 Seated Quad Stretch (each side)

Metcon

Open Workout 22.3 (AMRAP – Reps)

21 Pull-ups

42 Double-Unders

21 Thrusters (95/65)

18 Chest-to-Bar Pull-ups

36 Double-Unders

18 Thrusters (115/75)

15 Bar Muscle-ups

30 Double-Unders

15 Thrusters (135/85)

[Time cap: 12 minutes]
SCALING:

For time:

21 jumping chin-over-bar pull-ups

42 single-unders

21 thrusters (weight 1)

18 chin-over-bar pull-ups

36 single-unders

18 thrusters (weight 2)

15 chest-to-bar pull-ups

30 single-unders

15 thrusters (weight 3)

65/45, then 85/55, then 105/65

Time cap: 12 minutes

SCORING: Athletes’ score will be the Time it takes to complete the workout. If an athletes does not finish under the 12 Minute Time Cap, their score will be Total Reps completed in 12 Minutes.