American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Dowdog

0:30 Alternating Quad Stretch

Run 100m

0:30 Active Samson

0:30 Knuckle Drags

Run 100m

0:30 Activer Spiderman

0:30 Inchworm to Push Up

TECHNIQUE & BUILD [8:00 – 18:00]

EMPTY BARBELL

5 Deadlift to Shrug

Cue: arms don’t bend

4 Tall Power Cleans

Cue: hips extend THEN arms bend

3 High Hang Power Cleans

Cue: arms straight, hips extend, THEN arms bend

2 Power Cleans from Mid-Shin

LIGHT WEIGHT

5 Deadlift to Shrug

Cue: arms don’t bend

5 Power Cleans

Cue: arms straight, hips extend, THEN arms bend

MODERATE WEIGHT

4 Deadlift to Shrug

Cue: arms don’t bend

4 Power Cleans

Cue: arms straight, hips extend, THEN arms bend

WORKOUT WEIGHT

3 Deadlift to Shrug

Cue: arms don’t bend

3 Power Cleans

Cue: arms straight, hips extend, THEN arms bend

SPECIFIC WARM UP [18:00 – 21:00]

10 Scap Pull Ups

5 Kip Swings

5 Kip Swings- Exaggerating hip pop

1-3 Strict Pull Ups

3-5 Workout Pull Ups

[COMPETE] Chest to Bar

[TRAIN] Strict Pull Ups

[SWEAT] Kipping Pull Ups

PRACTICE ROUND

1 Round

100m Run

5 Pull Ups

3 Power Cleans

Partner Metcon

Metcon (Time)

Part 1 [0:00 – 20:00]

AMRAP 20: (Teams of 3)

400 Meter Run (together)

45 Pull-ups

30 Power Cleans (185/135)

[20:00 – 32:00]

Team of 3: Build to a Heavy Power Clean