American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

0:30 Downdog

0:30 Active Spiderman

0:30 Inchworm to Push Up

0:30 Alternating Quad Stretch

0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest)

MOBILITY

1:00 Kneeling Forearm Stretch

TECHNIQUE & BUILD [9:00 – 20:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

3 Pausing Hang Power Cleans from The Pocket (0:03 pause in catch)

-Coach athletes to jump, squeeze their butt THEN find their heels -Look for: hip extension and bar/shoulders right over heels in the catch

3 Hang Power Cleans from 1 inch Above The Knee

-Remind athletes to reset to the pocket THEN hinge

LIGHTWEIGHT

3 Hang Power Cleans from 1 inch Above The Knee

-Remind athletes to reset to the pocket THEN hinge

WORKOUT WEIGHT

3 Hang Power Cleans

-Hook grip -Jump THEN heels -Reset to the pocket

SPECIFIC WARM UP [20:00 – 27:00]

2 Rounds:

30 Single Unders

250 Meter Bike

0:30 Double Under Practice

-Heels lightly tap the ground each time athletes jump

PRACTICE ROUND

3 Hang Power Cleans

10 Double unders

250 Meter Bike

Metcon

ON REPEAT (10 Rounds for time)

On the 2:30 x 10 Rounds:

10 Hang Power Cleans (135/95)

30 Double Unders

500 Meter Bike