American Fit Co Northwest – CrossFit


Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:20 Active Spiderman

0:20 Updog to Downdog

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Knuckle Drags

0:20 Arm Circles (forward and backward)

0:20 Across The Chest Arm Swings


Warm-up (No Measure)



-Set Up: neutral spine, weight shifted into heels, barbell in contact with shine, shoulders over the bar

-Teach: let the shoulders lead the way during the pull

-Teach: reach full extension THEN elbows through

-Catch Position: elbows up/chest up and heels down


3 Times. . .

0:03 Pause Mid Shin

[Coach: neutral spine]

0:03 Pause at The Knee

[Coach: shoulders over the bar]

0:03 Pause at Full Extension

[Coach: shoulders behind the bar, arms straight, hips/knees/ankles extended]

Power Clean (0:03 pause in the catch)

[Coach: elbows through fast, land with elbows up/chest up and heels down]

Power Clean (1 Rep Max)

Build 5-3-3-1-1-1

12 Minutes

Warm-up (No Measure)


-Safety: athletes need a spotter and clips on the bar. Spotter should help lift the bar from the rack to a safe position AND help return the bar to the rack.

-Set Up: shoulders stacked over wrists, elbows locked out, active shoulder THEN bend elbows

-Grip: as a starting point athletes can do a thumbs distance away from where the knurling starts

-Teach: athletes to engage shoulder THEN bend elbows

-Teach: athletes must touch the bar to their chest and reach full elbow extension


10 High Plank Scap Retractions

[Coach: arms stay straight, shoulder blades squeeze together and then spread apart]

5 Push Ups

[Coach: pull shoulder blades together THEN bend elbows]


10 Bench Press

[Coach: active shoulder THEN bend elbows]

[Spotters should practice helping their partner lift off, set up, and return the barbell back to the rack]

Bench Press (1 Rep Max)

Build 5-3-3-1-1-1

12 Minutes

Warm-up (No Measure)


-Set Up: have athletes find their grip in a Hang Snatch Position. Athletes should note the distance their hands are from a landmark on the bar

-Teach: how to take the bar from the rack. Find Overhead Squat hand position, pull under the bar like a back squat, take the bar from the rack, behind the head snatch grip push jerk (elbows lock out fast!), set feet to squat stance and stabilize bar, THEN OverheadSquat

-Teach: the importance of driving knees out and “working” lower body mobility

-Demo: if athletes do NOT drive their knees out. . . hips push back and chest dumps forward. If athletes DO drive their knees out. . . hips go down and chest stays upright

-Teach: control tempo on the way down

-Teach: athletes should return the bar to the back rack OR drop the barbell to the floor and clean the weight back into the rack


From the Rack. . .

3 Behind the Head Push Jerks

[Coach: elbows lock out fast and punch up on the bar]

Into. . .

3 Overhead Squats

[Coach: lock in overhead position, set feet, THEN hips back/down and KNEES OUT!]

Overhead Squat (1 Rep Max)

Build 5-3-3-1-1-1

12 Minutes