03/07/2022
American Fit Co Northwest – CrossFit
Warm-up
Warm-up (No Measure)
GENERAL WARM UP [5:00 – 10:00]
0:30 Inchworm to Push Up
0:30 Active Spiderman
0:30 Child’s Pose (walking hands left to right)
0:30 Kneeling Forearm Stretch
0:30 PVC Pass Through
0:30 PVC Around the World (0:15 clockwise/counterclockwise)
0:30 PVC Lat Stretch (each side)
TECHNIQUE & BUILD [10:00 – 30:00]
PVC
5 Intentional Pass Throughs
[Coach: straight arms, shrug, push the bar away, tight midline (ribs stay down)]
3 Drop to Catch Position (starting with PVC overhead)
[Coach: athletes start with PVC overhead, straight arms, snatch grip]
[Coach: athletes start with legs straight and drop to catch position]
[Coach: catch position- heels down, butt back, knees out, arms straight]
3 Press Under to Catch Position (starting with PVC in the back rack)
[Coach: fast elbows]
[Coach: catch position- heels down, butt back, knees out, arms straight]
3 High Pull to Power Snatch (starting with PVC at the pocket)
[Coach: shrug with straight arms, high elbows, drop fast to catch position]
[Coach: catch position- heels down, butt back, knees out, arms straight]
3 Power Snatches from The Pocket
[Coach: shrug with straight arms, pull under fast]
3 Power Snatches from Above The Knee
[Coach: extend hips, shrug with straight arms, pull under fast]
3 Power Snatches from Mid Shin
[Coach: squeeze shoulders back towards the hips]
[Coach: squeeze to get past the knees, extend hips, shrug with straight arms, pull under fast]
EMPTY BARBELL
1 Power Snatch from The Pocket
1 Power Snatch from Above The Knee
1 Power Snatch from Mid Shin
[Focus: “shrug with straight arms THEN pull under fast”]
1 Power Snatch from The Pocket
1 Power Snatch from Above The Knee
1 Power Snatch from Mid Shin
[Focus: “extend hips THEN shrug”]
5 Power Snatches
[Coach: the rhythm when cycling a big set]
Snatch Stand and Breathe Regrip (if needed) Bar Hits The Pocket- butt back/flat back Keep the bar over middle of the foot Bar Hits The Floor- shoulders back and jump
Strength
Power Snatch (Build to a Heavy set of 10)
Metcon
Warm-up (No Measure)
10 Scap Retractions
5 Kip Swings
[Demo: how to “kick feet”]
5 Knee to Chest
PRACTICE ROUND 1
7 Deadlift
[Stance: feet straight and under hips]
[Grip: hands just outside of hips]
5 Toes to Bar
[Coach: let’s have athletes do this in 2 sets IF they plan on doing small quick in the workout (3-2)]
3 Power Snatches
PRACTICE ROUND 2
7 Deadlifts
5 Toes to Bar
3 Power Snatches
NINTENDO (AMRAP – Rounds and Reps)
AMRAP 9:
21 Deadlifts (115/75)
15 Toes to Bars
9 Power Snatches (115/75)