07/07/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

10 Meters of Each:

Walking Active Samson

Side to Side Lunge

Knuckle Draggers

Alternating Quad Stretch

High Knees

Butt Kickers

Side Shuffle (out)

Side Shuffle (back)

SPECIFIC WARM UP

CLEAN & JERK

with an empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

5 Cleans

[Coach: Hips back in the catch, elbows through]

2 Dip & Holds, No barbell, thumbs to shoulders

[Coach: Vertical Torso, Full foot on the ground]

2 Push Press, with an empty barbell

[Coach: Big jump then punch]

5 Push Jerks, Pausing in catch then stand

[Coach: Midline stabilization, ribs tucked]

Find workout weight

SHUTTLE RUNS

10 Meter Heel Walk

10 Meter Toe Walk

4 Shuttle Runs

Practice Round

1 Shuttle Run

2 Clean and Jerks

2 Shuttle Run

1 Clean and Jerk

Metcon

LCQ Event 3 (Time)

1-2-3-4-5-6-7-8-9-10

Clean and Jerks (185/135)

Shuttle Run (50′)

20:00 CAP