11/02/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

10LBS PLATE

0:15 Plate Hops (jumping jack feet)

0:15 Eccentric Plate Squats (press plate out on the way down; 0:05 on the way down)

0:15 Plate Ground to Overhead (rapid hip extension)

0:15 Pausing Plate Squats (0:03 in the bottom)

0:30 Active Spiderman

0:30 Active Spiderman

TECHNIQUE & BUILD [8:00 – 20:00]

EMPTY BARBELL

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Strict Press

POWER CLEAN

3 Three Position Pause Power Clean

0:03 Pause at Mid Shin

-COACH: Neutral Spine

0:03 Pause at Knee

-COACH: Shoulders Over the Bar

0:03 at The Pocket

-COACH: Shoulders Behind the Bar & Shoulders Back

CLEAN from The Pocket

-COACH: Rapid Hip Extension

COACH: Bar Speed. We are looking for athletes to accelerate once the bar is past their knees and extend their hips fast when the bar reaches the pocket.

FRONT SQUAT

3 Front Squats

-COACH: Hips Back THEN Down

3 Pausing Front Squats (0:03 pause in the bottom)

-COACH: Neutral Spine & Eyes Up

PUSH JERK

3 Pausing Dips

-COACH: Hands Outside of Shoulders

-COACH: Torso Stays Upright

3 Pausing Push Jerks (0:03 pause in the catch)

-COACH: Torso Stays Upright

LIGHTWEIGHT

1 Round of “Macho Man”

3 Power Cleans

3 Front Squats

3 Push Jerks

Strength

Front Squat (5×1 )

Building in weight to a heavy single

Metcon

MACHETE (Time)

For Time [25 Minute Cap]:

1 Round of “Macho Man”

50 Double Unders

2 Rounds of “Macho Man”

50 Double Unders

3 Rounds of “Macho Man”

50 Double Unders

4 Rounds of “Macho Man”

50 Double Unders

5 Rounds of “Macho Man”

50 Double Unders

1 Round of “Macho Man”:

3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)