American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

ten meters of each

Knuckle Draggers

Alternating Quad Stretch

High Knees

Butt Kickers

200m Jog

TECHNIQUE & BUILD [8:00 – 15:00]

RING MUSCLE-UP

Coaches: We’ve got a movement for the compete track that we haven’t seen in a while. Ring Muscle-ups today will largely be confined to people that already have them, any athlete is welcome to work through low ring transitions but encourage athletes that don’t quite have multiple muscle ups to go with burpee pull-ups today to preserve the threshold nature of todays workout.

10 Scap Retractions

5 Kip Swings

[Coach: Look for legs to be straight together through the arch and hollow, bending a the knees is often a sign of a loss of power.]

5 Low Ring Transitions (RMU) or 5 Burpees to a touch (BPU)

[Coach: Set rings so bottom is about hip height, toes under the rings, with a false grip pull rings to chest, then pull to a ring support position.]

3 Ring Dips or 3 Pull-Ups

[Coach: From a ring support position, Support as much weight as needed on toes, press to a elbow fully extended position.]

3 Ring Muscle-Ups or Burpee Pull-Ups

SPECIFIC WARM UP [15:00 – 27:00]

RUN

Run 100m

POWER CLEAN

with an empty barbell

0:15 Good Mornings

0:15 Back Squats

0:15 Elbow Rotations

0:15 Strict Presses

0:15 Stiff Legged Deadlifts

0:15 Front Squats

3 Cleans from the pockets

[Coach: Pull the bar to the shoulder, finish elbows through]

3 Cleans from above the knee

[Coach: Hips extend then elbows bend]

3 Cleans from mid shin

[Coach: Set up with a big chest, lats engaged pulling the bar into the body]

get workout weight on the bar [4:00]

PRACTICE ROUND

2 Power Cleans

2 RMU/BPU

100m Run

Metcon

DREAM ON (AMRAP – Reps)

AMRAP 20:

1 Power Clean (185/135)

1 Ring Muscle-up

100 Meter Run

2 Power Cleans (185/135)

2 Ring Muscle-ups

100 Meter Run

3 Power Cleans (185/135)

3 Ring Muscle-ups

100 Meter Run

…

Add 1 Rep Each Round