American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Mountain Climbers

0:30 Active Spiderman

0:30 Straight Arm Burpees

0:30 Push Up to Downdog

0:30 Slow Burpees

0:30 Active Samson

0:30 Burpees

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

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

TECHNIQUE & BUILD [10:00 – 30:00]

EMPTY BARBELL

THRUSTER

0:15 Front Rack Stretch

3 Pausing Front Squats (0:03 pause in the bottom)

[Coach: hips below knees and elbows up]

3 Front Squats

3 Pausing Push Press (0:03 overhead)

[Coach: tight midline; full hip, knee, and arm extension]

3 Push Press

5 Thrusters

[Coach: heels stay down until hips extend]

POWER CLEAN

3 Deadlifts

[Coach: flat back]

3 Deadlift + Shrug

[Coach: hips extend THEN shrug]

3 Muscle Cleans

[Coach: fast elbows]

3 Pausing Power Cleans (0:03 pause in the catch)

[Coach: hips extend THEN Fast elbows]

3 Power Cleans

[Coach: neutral spine to set up; stand to full extension before starting the next rep]

HANG POWER SNATCH

3 Snatch Grip Deadlifts

[Coach: neutral spine and active shoulder]

3 Hang Power Snatches from the Pocket

[Coach: jump THEN fast elbows]

3 Pausing Hang Power Sntaches (0:03 in the catch)

[Coach: elbows locked out and catching in a quarter squat]

3 Hang Power Snatch

[Coach: establish the hang, jump, fast elbows, stand to full extension before starting the next rep]

Strength

Metcon (Weight)

EMOM 15

[0:00 – 5:00] BUILD TO A HEAVY HANG POWER SNATCH

[5:00 – 10:00] BUILD TO A HEAVY THRUSTER

[10:00 – 15:00] BUILD TO A HEAVY POWER CLEAN

Metcon

COMPTRAIN STANDARD (AMRAP – Rounds and Reps)

AMRAP 5:

10 Thrusters (95/65)

10 Bar Facing Burpees

10 Power Cleans (95/65)

10 Bar Facing Burpees

10 Hang Power Snatches (95/65)

10 Bar Facing Burpees