04/04/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

1:00 Easy Bike

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Knuckle Drags

0:15 Easy Pace Bike

0:15 Moderate Pace Bike

0:15 Fast Pace Bike

0:15 Sprint Pace Bike

0:30 Inchworm to Push-up

0:30 Active Spiderman

0:30 Child’s Pose

0:30 Lay and Pray

TECHNIQUE & BUILD [10:00 – 30:00]

EMPTY BARBELL

5 Deadlifts

[Coach: set up feet under hips, hands thumb distance outside of hips, and lumbar curve maintained]

5 Muscle Cleans

[Coach: heels down and arms straight until hips and legs extend]

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

[Coach: upright torso and heels down]

LIGHTWEIGHT BARBELL

3 Power Cleans

[Coach:]

-set up

-heels down and arms straight until hips and legs extend

-catch position

Strength

Power Clean (Build to a Heavy Set of 3)

Metcon

BURNIN’ RUBBER (Time)

For Time:

15 Hang Power Cleans (185/135)

1,500/1,200 Meter Bike

12 Hang Power Cleans (185/135)

1,200/900 Meter Bike

9 Hang Power Cleans (185/135)

900/600 Meter Bike