05/16/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

ACTIVATION

0:30 Glute Bridges

0:30 Mountain Climbers

0:30 High Plank Hold

MOBILITY

0:15 Inchworm to Push-up

0:15 Active Spiderman

0:15 Child’s Pose

0:15 Active Samson

0:15 Alternating Quad Stretch

0:15 Arm Circles (0:05 forwards, backwards, swings across the chest)

TECHNIQUE & BUILD [8:00 – 28:00]

EMPTY BARBELL

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Muscle Cleans

[The big focus today across all three barbell movements is Stance & Grip. How our athletes begin the lift is setting them up for a successful and safe lift.]

DEADLIFT

[Stance & Grip: feet under hips, feet straight, and hands outside of shoulders. Athletes can use a “mixed grip” during Part 1 and Part 2 during Deadlifts. Although athletes are allowed to use a mixed grip, we can encourage athletes to NOT use a mixed grip during “Do iT” to maintain symmetrical strength.]

6 Tempo Deadlifts (0:05 on the way down)

[Focus: maintain a neutral spine]

6 Deadlifts (no tempo)

[Focus: completing each rep at full hip and knee extension with a strong midline]

HANG POWER CLEAN

[Stance & Grip: feet under hips and hands outside of the shoulders. Athletes can “jump” their feet out when catching the barbell, but need to reset their feet back to hip width before starting the next Hang Power Clean. Be on the lookout for athletes hands being too narrow- when athletes catch the bar their arms would be making a “W” not an “11.”]

4 Hang Power Cleans from “The Pocket”

[Focus: jumping and extending hips with straight arms THEN pull under to catch the bar]*

4 Hang Power Cleans

[Focus: arms stay straight until hips fully extend and shoulders are behind the bar THEN shrug and pull under to catch the bar]

PUSH JERK

[Stance & Grip: feet under hips and hands outside of the shoulders. Athletes can “jump” their feet out when catching the barbell, but need to reset their fe

Strength

DT Complex (Complete the complex)

5 Rounds on the 3:00:

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

Metcon

“Do iT” (Time)

60 Deadlifts (155/105)

45 Hang Power Cleans (155/105)

30 Push Jerks (155/105)