05/13/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

PVC

0:30 Active Spiderman

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

0:30 Slow Air Squats

0:30 Slow PVC Muscle Snatches

0:30 PVC Snatch Balance in Power

TECHNIQUE & BUILD

EMPTY BARBELL

5 Good Mornings

5 Back Squats

5 Snatch Grip Push Press

5 Snatch Balance in Power

5 Snatch Grip Deadlifts

3 Snatch High Pulls (from pocket)

3 Snatch High Pulls (from knee)

3 Power Snatch (from pocket)

3 Power Snatch (from knee)

1 Pausing Power Snatch

Pausing 0:03. . .

In The Catch

Lockout

Pocket

Floor

LIGHTWEIGHT

3 Power Snatches

MODERATE WEIGHT

3 Power Snatches

STARTING WEIGHT

3 Power Snatches

Strength

Power Snatch (EMOM 15: To Build to a Heavy Single)

Metcon

Warm-up (No Measure)

SPECIFIC WARM UP [28:00 – 35:00]

CHEST TO BAR PULL-UPS

[Coach: the big focus today will be having athletes push the bar away after their chest hits the bar]

10 Scap Retractions

1-3 Strict Pull-ups

5 Kip Swings

3 Kipping Chest to Bar Pull-ups

3 Workout Variation Pull-ups

BOX JUMPS

[Coach: the big focus today is making sure athletes knees don’t cave in during the loading phase of their jump and they stand to full extension on top of the box]

10 Box Step-ups

10 Mini Hops

5 Box Jumps

CYCLING POWER SNATCHES

[Coach: the focus today is athletes maintaining a neutral spine as they lift the bar off the floor and how they return the bar to the floor. As athletes return the bar to the floor, we should coach them to keep the bar close to their body, return the bar to the pocket, then send hips back with a neutral spine.]

1 Pausing Power Snatch

Pausing 0:03. . .

In The Catch

Lockout

Pocket

Floor

3 Power Snatches

SNAKE EYES (AMRAP – Reps)

AMRAP 12:

3 Power Snatches (95/65)

3 Chest to Bar Pull-ups

3 Box Jumps (30″/24″)

6 Power Snatches (95/65)

6 Chest to Bar Pull-ups

6 Box Jumps (30″/24″)

…

Add 3 Reps Each Round