07/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Row

0:30 Active Spiderman

0:30 Plank Shoulder Taps

0:30 Row

0:30 Pausing Glute Bridges

0:30 Push-Up to Down Dog

0:30 Row

0:30 Box Step-Ups

TECHNIQUE & BUILD

DUMBBELL HANG CLEAN & JERKS

5 Dumbbell Deadlifts (each side)

[Coach: Establish the hang]

3 Hang Cleans (each side)

[Coach: Elbow through and under]

3 Jerks (each side)

[Coach: Finish position, bicep to ear]

3 Hang Clean & Jerks (Each Side)

SPECIFIC WARM UP [12:00 – 22:00]

ROW

14/11 Calories

[Coach: 1:00 or less is the goal, athletes will need to hold this pace for 7:00 or less]

SINGLE DUMBBELL BOX STEP-UPS

0:30 Box Step-Ups

8 Dumbbell Box Step-Ups

[Coach: Move center of balance over the box then stand]

SHUTTLE RUNS

10 Meters of Each:

Side Shuffle Out

Side Shuffle Back

4 Shuttle Runs

FARMERS CARRY

5 Suitcase Deadlifts (each side)

100 Meter Farmers Carry

Metcon

SHIP SHOW (Time)

100/80 Calorie Row

80 Single Dumbbell Hang Clean and Jerks (50’s/35’s)

60 Single Dumbbell Box Step Ups (24″/20″)

400m Run

200m Double Dumbbell Farmers Carry