11/22/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

0:30 Downdog

0:30 Active Spiderman

0:30 Inchworm to Push Up

0:30 Alternating Quad Stretch

0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest)

MOBILITY

1:00 Kneeling Forearm Stretch

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Deadlifts

5 Hang Power Cleans

3 Pausing Hang Power Cleans from The Pocket (0:03 pause in catch)

-Coach athletes to jump, squeeze their butt THEN find their heels -Look for: hip extension and bar/shoulders right over heels in the catch

3 Power Cleans

Start building to heavy single

Strength

Power Clean (Heavy Single)

15 minutes to build to heavy

Metcon

ON REPEAT (10 Rounds for time)

On the 2:30 x 10 Rounds:

500 Meter Bike

30 Double Unders

1 Power Clean (205/145) or 90% of Heavy Single