American Fit Co Northwest – CrossFit


Warm-up (No Measure)

GENERAL WARM-UP [5:00-10:00]

Get Hot

5:00 AMRAP:

12 Jumping Jacks

10 Box Step Ups

8 Up-Downs

6 Push-Ups

SPECIFIC WARM-UP [10:00-25:00]

Fan Bike (5:00)

1:00 Easy (conversational pace – happy to chat)

:30 Alternating Samson Stretch

1:00 Moderate (less conversational – struggle to chat)

:30 Hamstring Stretch

1:00 Hard Pace (cannot converse – leave me alone 😉

The order of operations for the DB Hang Power Clean requires we flex at the hips (“bend”), extend the hips and elevate the arms (“swing”), and finally…pull the elbows fast (“snap”). If the order is out of sequence, the movement becomes harder and we will be less efficient. The DB Hang Power Clean is a Core-to-Extremity Movement Pattern. Bend-Swing-Snap!

Dumbbell Hang Power Clean (5:00)

5 Double DB Romanian Deadlifts

5 Double DB Swings to Hip Height

5 DB Hang Power Cleans (pause in the catch) (Assess the bend, swing and snap)

5 DB Hang Power Cleans (start each rep from the shoulders) (Assess the bend, swing and snap)

Burpee Box Jump (3:00)

3 Burpee + Air Squat (Assess swinging the legs and adjusting the width of the feet as needed)

2 Burpee Step Up

2 Burpee Box Jump (step down)

2 Burpee Box Jump

Practice Round with Workout Load (2:00)

7/5 Calorie Fan Bike

6 Dumbbell Hang Power Cleans

4 Burpee Box Jumps


SHINER (5 Rounds for time)

On the 4:00 x 5 Rounds:

15/12 Calorie Bike

12 Double DB Power Cleans (50/35)

9 Burpee Box Jumps (24″/20″)