American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

2:00 Row

0:30 Inchworm

0:30 Active Spiderman

0:30 Active Samson

0:30 Lying Alternating Chest Opener Stretch

0:15 PVC Pass Through

0:15 PVC Around The World (L)

0:15 PVC Around The World ( R )

0:15 PVC Strict Press

0:15 PVC Front Squat

TECHNIQUE & BUILD [10:00 – 18:00]

EMPTY BARBELL

5 Slow Good Mornings

5 Elbow Rotations

5 Push Press

5 Slow Front Squats

Thruster”CheckPoints”

3 Front Squats (elbows high/good rack position)

3 Push Press (accelerate the bar)

3 Thrusters (smooth transitions/accelerate bar)

SPECIFIC WARM UP [28:00 – 33:00]

ROW / ROPE CLIMBS

0:30 Row Easy Pace

3 Strict Pull Ups

0:30 Row Moderate Pace

2 Jump Up to Rope & Foot Clamp

0:30 Row Workout Pace

1 Half Rope Climbs

Strength

Thruster (5, 4, 3, 2, 1)

Build to a Heavy Single

One set every 2:00

Metcon

Metcon (Time)

2-4-6-8-10:

Thrusters (135/95)

After Each Round:

400 Meter Row

2 Rope Climbs