American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

0:30 Easy Row

0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Easy Row

0:30 Calf Stretch on Post (left side)

0:30 Calf Stretch on Post (right side)

0:30 Pigeon Pose on Box (left side)

0:30 Pigeon Pose on Box (right side)

TECHNIQUE & BUILD

POWER CLEAN

with an empty barbell

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Strict Press

5 Stiff Legged Deadlifts

5 Front Squats

3 High Hang Power Cleans (from the pockets)

[Coach: Fast Elbows through, pull the barbell to the shoulder]

3 Hang Power Cleans (above the knee)

[Coach: Hips Extend then arms pull]

3 Power Cleans, Pausing in the catch position

[Coach: Close bar path, Hips back in catch]

EMOM 15:

Minutes 1-5: 3 Tall Cleans

Minutes 6-10: 3 Clean Pulls

Minutes 11-15: 3 Power Cleans

Metcon

POWERLESS (AMRAP – Reps)

5 Rounds x AMRAP 3:

21/15 Calorie Row

9 Box Jumps (30″/24″)

Max Power Cleans

Rest 1:30 Between Rounds

Round 1: (95/65)

Round 2: (135/95)

Round 3: (155/105)

Round 4: (185/135)

Round 5: (205/145)