American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

SPECIFIC WARM UP

0:20 Downdog

0:20 Alternating Quad Stretch

0:20 Knuckle Drags

MOBILITY

Calf/Ankle Stretches

0:30 Meter Row

0:30 Single Unders

100 Meter Run

5 Good Mornings

5 Elbow Rotations

1:00 Meter Row

15 Double Unders

100 Meter Run

5 Strict Press

5 Deadlifts

1:00 Meter Row

15 Double Unders

100 Meter Run

5 Muscle Cleans

5 Push Press

CLEAN & JERK

3 Pausing Cleans (0:03 pause in the catch)

[Coach: Heels down, hips back, chest up, and elbows up]

3 Pausing Push Jerk Catch Positions (0:05 pause)

[Coach: Heels down, hips back, chest up, and elbows locked out]

BUILD TO WORKOUT WEIGHT

2 Pausing Clean & Jerks (0:03 pause in the clean catch directly into 0:03 pause in the Jerk catch)

2 Clean & Jerks

AFCO TEAM WOD

THREE DAYS GRACE (Time)

Teams of 3:

3000m Row (alternate each 500m)

30 Clean & Jerks (alternate each 10)

300 Double Unders (alternate each 50)

30 Clean & Jerks (alternate each 5)

3 Mile Run (alternate each 400m)

30 Clean & Jerks (alternate each rep)

Barbell: (135/95)