11/13/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP [0:00 – 12:00]

[0:00-2:00]

Partner 1:

5 Good Mornings

5 Elbow Rotations

5 Strict Press

5 Deadlifts

5 Muscle Cleans

Partner 2:

0:10 Dead Hang from Pull Up Bar

10 Scap Retractions

1-3 Strict Pull Ups

[2:00-4:00]

SWITCH

[4:00-6:00]

Partner 1:

3 Cleans

3 Push Jerks

3 Clean & Jerks

Partner 2:

2 Jump to Rope and Clamp

2 Start Laying and Climb to Standing

1 Half Rope Climb

[6:00-8:00]

SWITCH

[8:00-10:00]

Both Partners Build to Workout Weight Clean & Jerk

Coach: BIG emphasis on Neutral Spine today when cycling the barbell

PRACTICE ROUND

Each partner does 3 Clean & Jerks

200 Meter Run Together

Each partner does 1 Rope Climb

200 Meter Run Together

5 Synchro Burpees

Partner Metcon

GLEN MEETS GWEN (Time)

Team of 2

60 Clean and Jerks (115/85)

Partition However

1 Mile Run

Must Run Together

20 Rope Climbs

Partition However

1 Mile Run

Must Run Together

100 Burpees

Synchro