CrossFit – Wed, May 10
American Fit Co Northwest – CrossFit
Warmup
20 Second Jumping Jacks
15 Second Knuckle Draggers
15 Second Bodyweight Good Mornings
15 Second Standing Calf Raises
20 Second Bodyweight Good Mornings
30 Second Active Spiderman
30 Second Active Samson
into…
5Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Reach
5 Stiff Legged Deadlift
5 Front Squats
POWER CLEAN
Clean Specific Barbell Warmup
15 Seconds Upright Rows
15 Seconds Hang Muscle Clean
15 Seconds Front Squat
15 Seconds Tall Clean
4 High Hang Clean
Cue punchout to receive the bar at it’s highest point with fast elbows through.
4 Above Knee Hang Clean
Cue hips back to receive the bar as if they are sitting on a tall stool.
4 Mid Shin Clean
TOES TO BAR
10 Scap Pull-Ups
10 Kip Swings
5 Knee Raises
5 Kipping Straight Leg Raises
3-5 Toes to Bar
Power Clean (Build to a 5 Rep Max)
NOWHERE FAST (AMRAP – Reps)
AMRAP 10:
Power Cleans (155/105)
EMOM:
5 Toes to Bar