American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP [5:00-9:00]

Activate/Get Hot

AMRAP 4:00

20 Jumping Jacks

15 Barbell Good Mornings

10 Single Arm Ring Rows (5 each side)

5 Hanging Knee Raises (From bar or rope)

SPECIFIC WARM-UP [9:00-23:00]

BALANCE ABOUT THE FRONTAL PLANE – “Move the bar UP, not OUT!”

Double Unders & Rope Climb (5:00)

20 Single Unders

5 Rope Hanging Knee Raises

20 Single Unders

3 Jump Up and Foot Clamp

:30 Double Under Attempts or Single Unders

1 Full Rope Climb

Hang Power Clean (4:00)

Check Hang Position Stance, Grip and Position (Assess for feet under the hips, hands outside the thighs, bar at mid-thigh and shoulders forward of the bar)

5 Hang and Shrug (Assess for hitting the hang position reliably and using legs to drive body UPWARD to initiate shrug)

5 Hang Power Cleans (Assess for full hip extension, bar close, and then partial squat receiving position)

Load Up (5:00)

3 sets of 3:

Hang Power Clean

Increase the load each set

Metcon

HANGING ON A MOMENT (Time)

5 Rounds For Time:

60 Double Unders

9 Hang Power Cleans (155/105)

1-2-3-4-5 Rope Climbs