07/09/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

10 Meters of each:

Knuckle Draggers

Alternating Quad Stretch

Walking Active Samson

Side to Side Lunges

High Knees

Butt Kickers

1:00 Laying Front Rack Stretch

TECHNIQUE & BUILD

ROPE CLIMBS

on a pull-up bar

10 Scap Retractions

5 Hanging Knee Raises

1-3 Strict Pull-Ups/Ring Rows

2 Rope Pull-Ups

[Coach: Stay close to the rope]

2 Foot Lock to Stands

[Coach: No sliding down the rope]

1 Rope Climb

SPECIFIC WARM UP

CLEANS

with an empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

5 High Pulls

5 Muscle Clean

5 Power Cleans

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

Find workout weight

Partner Metcon

PARTNER GLEN (Time)

60 Cleans (135/95)

Run 1 mile

20 Rope Climbs

Run 1 mile

100 Burpees

*One partner working at a time, Run together