06/24/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

1:00 Easy Bike

0:30 Plank Shoulder Taps

0:30 Active Samson

0:30 Faster Bike

0:30 Cossack Squats

0:30 Push-Up to Down Dog

0:30 Faster Bike

TECHNIQUE & BUILD

Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

5 High Hang Muscle Cleans

[Coach: Pull the bar to the shoulder]

5 Hang Power Cleans

[Coach: Big Jump then Shrug]

5 Power Cleans

[Coach: Cycling, same on the way down as up, mid-shin, pockets, shoulder, pockets, mid-shin]

With a Light Weight, 10 Power Cleans

* With a Moderate/Workout Weight, 5 Power Cleans*

SPECIFIC WARM UP

BIKE

1:00 Bike

BURPEES

0:20 Frog Hops

5 Slow Burpees

Metcon

‘TIL DEATH DO US PART (Time)

5 Rounds:

15/12 Calorie Bike

10 Burpees

Rest 5 Minutes

5 Rounds:

10 Power Cleans (135/95)

10 Burpees