American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [3:00 – 5:00]

2:00 Moderate Pace Row

[Coach] Arms stay straight until legs extend

TECHNIQUE & BUILD [5:00 – 13:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press and Reach

5 Deadlifts

5 Front Squats

POWER CLEAN

[Coach] Arms straight until hips and legs extend

3 Power Cleans from The Pocket

3 Power Cleans from Above The Knee

3 Power Cleans from Mid Shin

LIGHTWEIGHT BARBELL

5 Power Cleans

WORKOUT WEIGHT BARBELL

3 Power Cleans

SPECIFIC WARM UP [13:00 – 17:00]

PRACTICE ROUND

P1: 250 Meter Row + 3 Power Cleans (P2 Rests)

P2: 250 Meter Row + 3 Power Cleans (P1 Rests)

Partner Metcon

TOSH.ROW (Time)

Teams of 2

3 Rounds For Time:

250 Meter Row + 3 Power Cleans

500 Meter Row + 5 Power Cleans

750 Meter Row + 7 Power Cleans

Barbell: (155/105)
Workout Flow:

P1 250 Meter Row + 3 Power Cleans (P2 Rests)

P2 250 Meter Row + 3 Power Cleans (P1 Rests)

. . .

P1 500 Meter Row + 5 Power Cleans (P2 Rests)

P2 500 Meter Row + 5 Power Cleans (P1 Rests)

. . .

P1 750 Meter Row + 7 Power Cleans (P2 Rests)

P2 750 Meter Row + 7 Power Cleans (P1 Rests)

. . .

P1 250 Meter Row + 3 Power Cleans (P2 Rests)

P2 250 Meter Row + 3 Power Cleans (P1 Rests)

. . .

[Time Cap = 35 Minutes]