04/01/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:20 PVC Pass Throughs

0:20 PVC Around The World (0:10 each direction)

0:20 PVC Standing Lat Stretch (each side)

0:20 PVC Pass Throughs

0:30 Active Spiderman

0:30 Updog to Downdog

0:30 Inchworm to Push-up

0:30 Squat Hold

TECHNIQUE & BUILD [8:00 – 20:00]

PVC

3 Snatch Grip “Drop” to Catch Position (PVC stays overhead with arms straight)

[Coach: butt back and heels down]

3 Snatch Grip “Press Under” to Catch Position (PVC starts in the back rack)

[Coach: extend hips, fast elbows, butt back and heels down]

3 Snatch Grip: “Shrug, High Pull, Drop Under” (PVC starts at the pocket)

[Coach: shrug with straight arms, high elbows, fast elbows and heels down]

3 Snatch Grip: “Deadlift, Shrug, High Pull, Drop Under” (PVC starts at mid shin)

[Coach: shoulders and hips rise at the same time shrug with straight arms, high elbows, fast elbows and heels down]

EMPTY BARBELL

3 Snatch Grip Deadlifts

[Coach: shoulders and hips rise at the same time]

3 Muscle Snatches

[Coach: shoulders and hips rise at the same time, fast hips and fast elbows]

3 Power Snatches

[Coach: stand up all the way (full extension) THEN fast elbows and heels down]

3 Power Snatch + Overhead Squat

[Coach: athletes need to extend all the way before pulling under; if not, they’ll catch the bar out in front and in their toes]

3 Squat Snatches

(everyone)

In the workout, [COMPETE] will Squat Snatch while [TRAIN & SWEAT] will Power Snatch

3 Lightweight Snatches

[COMPETE] Squat Snatch

[TRAIN & SWEAT] Power Snatch

SPECIFIC WARM UP [20:00 – 27:00]

10 Scap Retractions

10 Mini Kip Swings

5 Big Kip Swings

LIGHTWEIGHT BARBELL PRACTICE ROUND

5 Knees to Chest

20 Single Unders

5 Snatches

WORKOUT WEIGHT PRACTICE ROUND

5 Toes to Bar

10 Double Unders

5 Snatches

Metcon

GUTSY (Time)

5 Rounds:

25 Toes to Bar

50 Double Unders

15-12-9-6-3 Squat Snatches (115/85)