03/18/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

BANDED STRETCHES

0:30 PVC Pass Throughs

All stretches 0:30 on one side then all on the other

[DAILY VIDEO]

0:30 PVC Pass Throughs

LOWER BODY MOBILITY

10 PVC Overhead Squats

0:30 Spiderman Stretch

0:30 Runners Lunge (focus on stretching ankle)

0:30 Alternating Lateral Lunge (take elbow and drive knee out)

0:30 Squat Hold

10 PVC Overhead Squats

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Elbow Rotations

5 Back Squats

5 Snatch Grip Behind the Head Push Jerks

5 Snatch Grip Deadlifts

1 Snatch into 1 Overhead Squat from. . .

The Pocket

Above The Knee

Mid Shin/ The Floor

3 Squat Snatches from Mid Shin/The Floor

[Coach: catch the bar with elbows locked out]

LIGHTWEIGHT

3 Pausing Snatches (0:03 pause in the catch)

[COMPETE] Squat Snatch

[TRAIN & SWEAT] Power Snatch

[Coach: elbows should be locked out/straight when catching the bar]

5 Snatches

[Look for: athletes catching the bar with bent elbows]

[Athletes should only add weight if they can catch the bar with elbows locked out]

Skill

Snatch (Build to a Heavy Double)

*12:00 window

*does not have to be touch and go

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [27:00 – 32:00]

10 Scap Retractions

5 Kip Swings

EMPTY BARBELL

200 Meter Row

12 Overhead Squats

6 Knees to Chest

[Look for: athletes reaching full depth]

[Athletes should only add weight if they can OH Squat perfectly with an empty barbell]

RIPTIDE (Time)

3 Rounds For Time:

500 Meter Row

12 Overhead Squats (135/95)

21 Toes to Bar