12/11/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

3 Rounds. . . Rotate on the 0:30

Team of 3

0:30 Bike

0:30 Light Wall Balls

[Coach: heels down]

0:30 Push Up to Downdog/Active Spiderman/Active Samson

Every athlete completes each station three times

SPECIFIC WARM UP [10:00 – 20:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press and Reach

5 Deadlifts

CLEAN & JERK

3 Pausing Cleans (0:03 pause in the catch)

[Coach: heels down in the catch]

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

[Coach: heels down in the catch]

3 Clean & Jerks

[3:00] for Teams to Work Up to Workout Weight

PRACTICE ROUND

Each athlete. . .

3 Clean & Jerks

3 Bike Calories

3 Wall Balls

3 Bike Calories

AFCO TEAM WOD

MONSTER’S INC (AMRAP – Reps)

Team of 3:

AMRAP6: Clean & Jerks (135/95)

AMRAP6: Bike Calories

AMRAP6: Wall Balls (20/14)

AMRAP6: Bike Calories

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AMRAP6: Build to A Heavy Clean & Jerk