08/03/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

Ten Meters of Each:

Toe Walk

Heel Walk

Knuckle Draggers

Walking Active Samson

Side to Side Lunge

Alternating Quad Stretch

High Knees

Butt Kickers

Side Shuffle

200 Meter Jog

TECHNIQUE & BUILD

DOUBLE DUMBBELL DEADLIFTS

5 Suitcase Deadlifts (each side)

5 Double Dumbbell Deadlifts

[Coach: only one end of the dumbbell needs to touch the ground]

DOUBLE DUMBBELL POWER CLEANS

with one dumbbell

6 Cleans, Pausing in the Catch Position (3 each side)

[Coach: Elbow through and under the dumbbell, dumbbell touches the shoulder]

with two dumbbells

3 Cleans, Pausing in the Catch

[Coach: Athletes should lower their hips like they would for a barbell clean to begin each rep]

DOUBLE DUMBBELL BENCH PRESS

10 Single Dumbbell Bench Press (5 each side)

[Coach: Both Feet on the Floor, shoulders on Bench]

5 Double Dumbbell Bench Press

PRACTICE ROUND

200 Meter Run

5 Double Dumbbell Deadlifts

5 Double Dumbbell Bench Press

5 Double Dumbbell Power Cleans

Metcon

LINDA’S LUNGS (Time)

800 Meter Run

55 Dumbbell Deadlifts

800 Meter Run

55 Dumbbell Bench Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run