06/10/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

:30 Easy Row

:30 Active Spidermans

:30 Step Back Reverse Lunges

:30 Moderate Row

:30 Active Samson

:30 Box Step-ups

:30 Faster Row

:30 Air Squats

:30 Box Jumps (Step Down)

TECHNIQUE & BUILD

POWER CLEANS

Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

[Coach: Big Focus on the Hip today, Extending all the way at the top of Box Jumps and catching with the hips back on Power Cleans even when fatigued after the row.]

3 High Hang Power Cleans

[Coach: Fast elbows]

4 Hang Power Cleans (Above the Knee)

[Coach: Hips extend then arms through and under]

5 Power Cleans

[Coach: Hips back in the catch]

##BUILD (5:00)

5 Cleans at round 3 Weight

5 Cleans at round 2 Weight

5 Cleans at round 1 Weight

SPECIFIC WARM UP

ROW

0:30 Easy Row

0:30 Moderate Row

0:30 Fast Row

BURPEE BOX JUMPS

0:30 Box Step-Ups

0:30 Easy Hop Up/Step down

5 Burpees

5 Burpee Box Jumps

[Coach: Stay Close to the Box, as few steps between standing from the burpee to jumping to the box as possible]

PRACTICE ROUND

8 Calorie Row

6 Power Cleans

4 Burpee Box Jump Overs

Metcon

DOCE (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jumps(24″/20″)

Rest 4 Minutes Between Rounds

Round 1: (135/95)

Round 2: (115/85)

Round 3: (95/65)