American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL/SPECIFIC WARM UP

0:30 Knuckle Draggers

0:30 Push-Up to Down Dog

1:00 Bike

0:20 Front Plank on Hands

7 Hand Release Push-Ups

[Coach: Hands come off floor completely]

TECHNIQUE & BUILD

PULL-UPS

10 Scap Retractions

2 Pull-Up Negatives

[Coach: Full Range of Motion, Find the bottom of a rep]

2 Strict Pull-Ups

[Coach: Meaty grip on the bar, knuckles over]

Build to starting weight

Strength

Weighted Pull-ups (5×4)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [27:00 – 33:00]

DUMBBELL HANG CLEAN & JERKS

10 Alternating Dumbbell Deadlifts

[Coach: Establish the hang position]

3 Dumbbell Hang High Pulls (right side)

3 Dumbbell Hang High Pulls (left side)

[Coach: Get tall, then pull, dumbbell stays close]

3 Single Dumbbell Strict Press (right side)

3 Single Dumbbell Strict Press (left side)

[Coach: Overhead position finishes bicep to ear, no flared ribs]

5 Dumbbell Hang C&J (right side)

5 Dumbbell hang C&J (left side)

Practice Round

5 Strict Pullups

5 Dumbbell Hang Clean & Jerks (each arm)

:30 Bike

STARTING OVER (AMRAP – Reps)

AMRAP 15:

10 Strict Pullups

10 Dumbbell Clean & Jerks (50/35)

10 Calorie Bike

10 Dumbbell Clean & Jerks (50/35)