12/21/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Slow Air Squats

0:30 Rig/Pole/Rack Assisted Squat Hold

TECHNIQUE & BUILD

PVC

10 Good Mornings

5 Pausing Cleans (:03 in catch of clean)

5 Cleans

EMPTY BARBELL

10 Good Mornings

5 Pausing Clean and Jerks (:03 in catch of clean)

5 Cleans

LIGHT BARBELL

5 Cleans

WORKOUT WEIGHT

5 Cleans

SPECIFIC WARM UP [20:00 – 25:00]

30 Low and Fast Single Unders

20 High and Slow Single Unders

15 Jumping Double Taps (no rope)

10 Double Unders

Skill

Rope Climb (15 minutes)

Practice rope climb skills and build to workout weight on cleans

Metcon

GOIN’ UP, ON A TUESDAY (AMRAP – Rounds and Reps)

AMRAP 15:

9 Power Cleans (185/135)

60 Double Unders

3 Rope Climbs