05/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Push-up to Downdog

10 Scap Retractions

20 Single Unders

5 Kip Swings

20 Single Unders

5 Knees to Chest

10 Double Unders or 20 Single Unders

5 Toes to Bar

10 Double Unders or 20 Single Unders

TECHNIQUE & BUILD [8:00 – 18:00]

LIGHT DUMBBELLS

10 Deadlifts

8 Power Cleans

6 Front Squats

4 Push Press

FRONT SQUAT

3 Pausing Double Dumbbell Front Squats (0:05 pause in the bottom)

[Focus: heels down and elbows high]

THRUSTERS

3 Double Dumbbell Front Squat to Strict Press

[Focus: stand THEN press]

3 Double Dumbbell Push Press

[Focus: hips extend THEN press]

3 Double Dumbbell Thrusters

[Focus: hips extend THEN press]

CLUSTERS

2 Double Dumbbell Power Clean to Front Squat

[Focus: feet catch wide enough to immediately front squat]

2 Pusing Double Dumbbell Squat Cleans (0:03 pause in the catch/bottom of squat)

[Focus: stand to full extension THEN pull under the dumbbells; catch in a squat with heels down]

2 Double Dumbbell Clusters

[Focus: stand to full extension THEN pull under; stand to full extension THEN press overhead]

SPECIFIC WARM UP [18:00 – 22:00]

PRACTICE ROUND

10 Double Unders

4 Toes to Bar

4 Front Squats

10 Double Unders

3 Toes to Bar

3 Thrusters

10 Double Unders

2 Toes to Bar

2 Clusters

Metcon

FIVE MINUTE MAJOR (AMRAP – Reps)

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

12 Toes to Bar

12 Dumbbell Front Squats

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

9 Toes to Bar

9 Dumbbell Thrusters

[Rest 5 Minutes]

AMRAP 5:

Buy-In: 100 Double Unders

Max Rounds With Time Remaining:

6 Toes to Bar

6 Dumbbell Clusters

Dumbbells: (50’s/35’s)

Optional Extra

Metcon (Weight)

Front Squats:

5 Sets:

3 Reps @ 75-85% 1RM