American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 10:00]
0:30 Lay and Pray
0:30 Child’s Pose
0:30 Half Kneeling Rocking Adductor Stretch (each side)
0:30 Bodyweight Hip Bridges
0:30 Single Leg Hip Bridges (switch sides at 0:15)
0:30 PVC Pass Throughs
0:30 PVC Around The World (switch directions at 0:15)
0:30 PVC Behind The Head Strict Press
0:30 PVC Snatch Grip Deadlifts
SPECIFIC WARM UP [10:00 – 18:00]
BAR FACING BURPEES
10 Burpee to Spiderman
5 Frog Hop to Squat
5 Slow Burpees
5 Bar Facing Burpees
[Coach: athletes should pace from the start today on bar facing burpees taking around 1:30 to complete]
TOES TO BAR
10 Scap Retractions
10 Kip Swings
5 Knee to Chest
3 Strict Toes to Bar
3 Toes to Bar
[Coach: athletes should complete Toes to Bar in a maximum of 5 sets. Athletes should break more than they need to in the first round to minimize hitting a wall in the last round]
TECHNIQUE & BUILD [18:00 – 28:00]
EMPTY BARBELL
5 Slow Snatch Grip Deadlifts
5 Muscle Snatches
5 Hang Snatches
5 Overhead Squats
[Coach: we can have all athletes warm up Squat Snatch with an empty barbell or PVC]
3 Snatch Grip Deadlifts
[Coach: neutral spine]
3 Snatch Grip Deadlift to Shrug
[Coach: arms straight until hips extend]
3 Muscle Snatches
[Coach: hips extend then elbows lock out fast]
3 Power Snatches
[Coach: reach full extension then catch with heels down in squat stance]
3 Power Snatch directly into Overhead Squat
[Coach: don’t let athletes adjust feet from their catch position]
3 Squat Snatches
[Coach: reach full extension THEN pull into a squat]
SPECIFIC WARM UP [28:00 – 32:00]
LIGHTWEIGHT PRACTICE ROUND
3 Power or Squat Snatches
3 Bar Facing Burpees
3 Toes to Bar
MODERATE WEIGHT PRACTICE ROUND
3 Power or Squat Snatches
3 Bar Facing Burpees
3 Toes to Bar
WORKOUT WEIGHT PRACTICE ROUND
3 Power or Squat Snatches
3 Bar Facing Burpees
3 Toes to Bar
Metcon
CHAN’S CHALLENGE (Time)
3 Rounds For Time:
9 Squat Snatches (155/105)
15 Bar-Facing Burpees
21 Toes to Bar