American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:15 Jumping Jacks

0:15 Knuckle Drags

0:15 Alternating Quad Stretch

0:15 Active Spiderman

0:15 Frog Hops

0:15 Slow Burpees

0:15 Line Hops

0:15 Bar-Facing Burpees (empty barbell)

0:15 Box Step-ups

0:15 Box Jumps

0:15 Box Jumps at Workout Height

0:15 Burpee Box Jumps

TECHNIQUE & BUILD

EMPTY BARBELL

10 Deadlifts

10 Hang Power Cleans

10 Strict Press

LIGHTWEIGHT

[Demo: muted hip in a Deadlift]

[Coach: athletes should maintain a neutral spine]

12 Deadlifts

[Demo: muted hip in a Hang Power Cleans]

[Coach: athletes should reach full hip extension before pulling under the bar]

[Coach: athletes should catch the bar in a partial squat with hips back]

9 Hang Power Cleans

[Demo: muted hip in a Push Jerk]

[Coach: athletes should reach full hip extension before catching the bar overhead]

[Coach: athletes should catch the bar in a partial overhead squat with hips back]

6 Push Jerks

WORKOUT WEIGHT

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Partner Metcon

DOGFIGHT (Time)

[TEAM OF 2]

10 Rounds:

6 Deadlifts (115/80)

6 Bar-Facing Burpees

Directly Into…

10 Rounds:

5 Hang Power Cleans (115/80)

5 Box Jumps (24″/20″)

Directly Into…

10 Rounds:

3 Push Jerks (115/80)

3 Burpee Box Jumps (24″/20″)

-Partner completes full round before switching