08/19/2022

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]

PULLUPS

10 Scap Pullups

5 Perfect Kips

2 Strict Pullups

5 Pullups

Hero Wod

HAMMER (Time)

5 Rounds For Time

5 Power Cleans (135/95 lb)

10 Front Squats (135/95 lb)

5 Jerks (135/95 lb)

20 Pull-Ups

90 seconds Rest
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Milea; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Long Haulers

Metcon (Time)

5 Rounds:

5 Power Cleans w/ DBs

10 DB Squats

5 DB Shoulder to Overhead

20 Ring Rows

Rest :90