American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Jumping Jacks

0:30 Downdog

0:30 Hamstring Stretch (standing pike stretch)

0:30 Single Unders

0:30 Knuckle Drags

0:30 Bodyweight Good Mornings

0:30 Double Unders Unders

0:30 Active Samson

0:30 Alternating Quad Stretch

TECHNIQUE & BUILD [10:00 – 20:00]

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Deadlifts

5 Muscle Cleans

1 Power Clean from The Pocket

2 Power Cleans from The Knee

3 Power Cleans from “The Floor”

[Coach: big focus today is making sure athletes are Power Cleaning with a flat back/neutral spine]

BUILD TO HEAVY 5 POWER CLEAN

LIGHTWEIGHT

10 Power Cleans

MODERATE WEIGHT

5 Power Cleans

1 JUMP FROM WORKOUT WEIGHT

5 Power Cleans

Strength

Power Clean (Build to a Heavy Set of 5)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP

20′ High Knees

100 Meter Jog

0:30 Downdog/Calf Stretches

20′ Butt Kicks

100 Meter Run

PRACTICE ROUND

3 Power Cleans

200 Meter Run

Metcon (Time)

50 Power Cleans (155/105)

1 Mile Run