10/13/2021
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [3:00 – 8:00]
0:30 Bike Easy Pace
0:30 Bike Moderate Pace
0:30 Bike Fast Pace
During the AMRAP6: athletes can build in intensity every 2:00 as a strategy
0:30 Quad Stretch (each side)
BIKE PRACTICE ROUND
1:00 Bike Test Max Calories (Moderate Intensity)
During the AMRAP6: athletes can choose a target number of calories to focus hitting each minute
TECHNIQUE & BUILD [8:00 – 18:00]
EMPTY BARBELL
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
3 Deadlifts (0:03 pause in the lock out)
-Look for. . . “Stance & Grip” (Start) Mid Shin: Neutral spine, feet straight and under hips (Finish) Lock Out: Neutral spine, feet straight and under hips
12 Deadlifts
3 Hang Power Cleans (0:03 pause in the catch)
Look for. . . “Stance & Grip” (Start) Above the Knee: Neutral spine, shoulders over bar, feet under hips (Finish) Catch: Hands outside of shoulders, weight in heels, and feet may jump outside of hips
9 Hang Power Cleans
3 Push Jerks (0:03 pause in the catch)
Look for. . . “Stance & Grip” (Start) Front Rack: Hands outside of shoulders, elbows slightly in front of the bar, and feet under hips (Finish) Catch: Neutral spine, elbows locked out, and feet may jump outside of the hips
6 Push Jerks
MODERATE WEIGHT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Practice: 11 Deadlifts, DROP, 1 Deadlift + 9 Hang Power Cleans, 6 Push Jerks
WORKOUT WEIGHT
“DT” PRACTICE ROUND
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Practice: 11 Deadlifts, DROP, 1 Deadlift + 9 Hang Power Cleans, 6 Push Jerks
SPECIFIC WARM UP [18:00 – 23:00]
“CINDY”
10 Scap Retractions
10 Plank Shoulder Taps
10 Slow Air Squats
3 Strict Pull Ups
5 Push Ups
10 Air Squats
“CINDY” PRACTICE ROUND
1 Round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Metcon
FURIOUSLY FAST (AMRAP – Reps)
AMRAP 6:
Max Rounds of “DT” (115/85)
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
* 1 Round of “DT” = 27 Reps
Rest 6 Minutes
AMRAP 6:
Max Rounds of “Cindy”
1 Round of “Cindy”:
5 Pull-Ups
10 Push-Ups
15 Air Squats
*1 Round of “Cindy” = 30 Reps
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike