02/07/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
0:20 PVC Assisted Leg Swing Forward/Back
0:20 PVC Assisted Leg Swing Forward/Back (other leg)
0:20 PVC Assisted Leg Swing Side to Side
0:20 PVC Assisted Leg Swing Side to Side (other side)
0:20 PVC Pass Throughs
0:20 PVC Around The World
0:20 PVC Behind the Head Snatch Grip Strict Press
0:20 PVC Snatch Grip Deadlift
0:20 Inchworm to Push Up
0:20 Active Spiderman
0:20 Alternating Side Lunges
0:20 Quad Stretch
0:20 Slow Air Squats
0:20 Pole/Rig/Rack Assisted Squat Hold
TECHNIQUE & BUILD
EMPTY BARBELL
5 Tempo Good Mornings
5 Elbow Rotations
5 Tempo Back Squats
5 Snatch Grip Behind The Head Push Jerks
[Coach: dip, extend hips all the way, PUNCH elbows straight fast]
5 Tempo Snatch Grip Deadlifts
[Coach: upper back stay engaged, actively pull bar into legs, neutral spine throughout]
1 Power Snatch from The Pocket
1 Power Snatch from The Knee
1 Power Snatch from Mid Shin
[Coach: extend hips all the way and PUNCH elbows straight fast at all three positions]
Right into. . .
3 Pausing Overhead Squats
[Coach: pull back on the bar and knees out]
SPECIFIC WARM UP
DOUBLE UNDERS
0:20 Easy Single Unders
0:20 Knuckle Drags
0:20 High Single Unders
0:20 Downdog
0:20 Jumping Double Taps
0:20 Double Under Practice
[Coach: athletes to keep chest open and look straight ahead NOT down]
WORKOUT WEIGHT
3 Pausing Power Snatches
0:03 pause at mid shin
[Coach: actively pull bar into shin and neutral spine]
0:03 pause in the catch
[Coach: PUNCH up on the bar elbows locked out]
0:03 pause at the pocket
[Coach: athletes bring the bar to the pocket when returning the bar to floor]
[Coach: tell athletes when they feel the bar hit their hips that’s their cue to send hips back with a flat back]
Metcon
BACK AT IT AGAIN (Time)
75 Power Snatches (75/55)
On the Minute [Starting at 0:00]:
30 Double Unders
22:00 time cap on both the workout and the heavy snatch
Strength
Snatch (Build to Heavy)
Time stops at 22:00