10/11/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

0:30 Active Samson Stretch

0:30 Plank Shoulder Taps

0:30 Straight Legged Sit-Ups

0:30 Side to Side Lunge

0:30 Calf Stretch on Post (left side)

0:30 Calf Stretch on Post (right side)

1:00 Laying Front Rack Stretch

DOUBLE UNDERS

0:20 Slow Single Unders

20 Double Unders

HANG POWER CLEAN

with an empty barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

3 Cleans from the pockets

[Coach: Fast elbows, pull the barbell to the shoulder, elbows finish in front of the bar]

3 Cleans from above the knee

[Coach: Hips extend then arms pull]

get workout weight on the bar

SPECIFIC WARM UP

ROPE CLIMBS

10 Scap Retractions

5 Hanging Knee Raises

3 Foot Hold Practices

1 Rope Climb

Partner Metcon

HANG IN THERE (AMRAP – Rounds and Reps)

AMRAP 20:

9 Hang Power Cleans

60 Double Unders

3 Rope Climbs

*Alternate rounds with partner