04/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Jumping Jacks

0:30 Downdog

0:30 Single Unders

0:30 Alternating Quad Stretch

0:30 Fast Single Unders

0:30 Alternating Side Lunge

0:30 High Single Unders

0:30 Active Samson

0:30 Double Unders

0:30 Active Spiderman

TECHNIQUE & BUILD [10:00 – 20:00]

EMPTY BARBELL

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Deadlifts

5 Front Squats

[Focus: standing to full extension and then pulling under the bar]

1 Clean from The High Hang

1 Clean from The Hang

1 Clean from The “Floor”

LIGHTWEIGHT

3 Pausing Cleans (0:03 pause in the catch power/squat)

3 Cleans

MODERATE WEIGHT

5 Cleans

1 JUMP FROM WOD WEIGHT

5 Cleans

WOD WEIGHT

3 Cleans

Partner Metcon

RIGHT ROUND (Time)

300 Double Unders

75 Calorie Bike

15 Squat Cleans (185/115)

240 Double Unders

60 Calorie Bike

12 Squat Cleans (195/125)

180 Double Under

45 Calorie Bike

9 Squat Cleans (205/135)

120 Double Unders

30 Calorie Bike

6 Squat Cleans (215/145)

60 Double Unders

15 Calorie Bike

3 Squat Clean (225/155)

[30 Minute Time Cap]