04/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

AMRAP 3:

5 Bike Calories

5 Scap Retractions (pull-up bar)

5 Air Squats

MOBILITY

1:00 Squat Hold

0:30 Quad Stretch

0:30 Active Samson

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Deadlifts

5 Front Squats

POWER CLEAN

5 Deadlifts

[Coach: shoulders and hips rise at the same time]

3 Deadlift to Shrug

[Coach: arms stay straight; the bar rises because of hips extending NOT from arms pulling on the bar]

3 Muscle Cleans

[Coach: hips extend THEN fast elbows through]

3 Power Cleans

Strength

Power Clean (Build to a Heavy)

Metcon

Warm-up (No Measure)

THRUSTER

3 Pausing Front Squats (0:03 in the bottom)

[Coach: hands outside the shoulders; elbows up and pointed forward]

3 Front Squats (no pause)

3 Pausing Push Press Dips (only the dip no press)

[Coach: torso stays upright and heels stay down]

[We want athletes to dip as if they were doing a quarter squat- knees track towards toes with heels down. Look for athletes diving knees forward with a muted hip.]

3 Push Press

[Coach: torso stays upright and heels stay down]

3 Front Squat + Push Press

[Coach: full grip on the bar and elbows in front of the bar]

3 Thrusters

[Coach: heels stay down until hips extend THEN arms press and heels can come up]

WORKOUT WEIGHT

5 Thrusters

5 Power Cleans

BOX JUMP OVERS

10 Box Step Ups

10 Mini Hops (in front of box warming up ankles)

5 Box Jump Step Down

10 Box Step Overs

4 Box Jump Overs

PULL-UPS

0:10 Dead Hang

1-3 Strict Pull-ups

5 Kip Swings

5 Kipping Pull-ups

5 Workout Variation Pull-ups (strict, kipping, butterfly)

FIGHT CLUB (AMRAP – Reps)

3 Rounds For Total Reps:

1 Minute Thrusters (95/65)

1 Minute Power Cleans (95/65)

1 Minute Box Jump Overs (24″/20″)

1 Minute Pull-ups

1 Minute Bike Calories

1 Minute Rest