04/02/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:20 Inchworm to Push-up

0:20 Active Spiderman

0:20 Frog Hop to Squat Hold

0:20 Jumping Jacks

0:20 Alternating Quad Stretch

0:20 Knuckle Drags

EMPTY BARBELL

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Strict Press

0:15 Front Squats

TECHNIQUE & BUILD

EMPTY BARBELL

3 Deadlifts

[Demo/Coach: differences between a deadlift set up and a clean set up- hips lower and shoulders directly over the bar]

3 Deadlift to Shrug

[Coach: arms remain straight, the bar rises because of aggressive hip extension]

3 Muscle Cleans

[Coach: aggressive hip extension THEN elbows shoot through]

3 Power Clean

[Coach: stand to full extension then drop under the bar (shoulders behind the bar)]

3 Power Clean + Front Squat

[Coach: stand to full extension and catch with heels down]

3 Squat Cleans

[Coach: everyone can practice Squat Cleans with any empty bar]

3 Clean & Jerk (0:03 pause in the catch)

Strength

Metcon (Weight)

EMOM 15:

1 Clean & Jerk

Partner Metcon

HONEY NUT (Time)

For Time:

10-1 Clusters (95/65) *alt reps

200 Meter Run *together