07/25/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Push-Up to Down Dog

0:30 Active Spiderman

0:30 Knuckle Draggers

0:30 Jumping Jacks

0:30 Pigeon Pose (left side)

0:30 Pigeon Pose (right side)

1:00 Laying Front Rack Stretch

TECHNIQUE & BUILD

MACHO MAN

with an empty barbell

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Presses

0:15 Stiff Legged Deadlifts

0:15 Front Squats

Power Clean

3 Muscle Cleans

[Coach: Pull the Barbell to the shoulder]

3 Power Cleans

[Coach: Hips Back in the Catch position]

Front Squats

3 Pausing Front Squats

[Coach: Full Depth at the bottom and Full Extension at the top]

Push Jerks

3 Strict Presses

[Coach: Bar Path, head out of the way then back under the bar]

3 Push Presses

[Coach: Big Jump, Hips then Arms, use the big muscles of the body]

3 Push Jerks

[Coach: Big Jump, Drop the hips, Punch, Stand]

Strength

Push Press (5×3)

Metcon

MACHO MINUTE (AMRAP – Reps)

On the Minute x 15:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Max Lateral Barbell Burpees