05/24/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Jumping Jacks

0:30 Knuckle Draggers

0:30 Alternating Quad Stretch

0:30 Active Samson

200m Jog

0:30 PVC Pass Throughs

0:03 PVC Around The World (switch directions at 0:15)

TECHNIQUE & BUILD [10:00 – 16:00]

POWER SNATCH

5 Snatch Grip Deadlifts

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

3 Snatch Grip Deadlift to Shrug

[Coach: Straight arms, pull the bar into the pockets]

3 Snatch Grip High Pulls

[Coach: Elbows high & outside and bar stays close]

3 Power Snatches

[Coach: Drop under the bar and punch overhead]

3 Power Snatches

WORKOUT WEIGHT

3 Power Snatches

SPECIFIC WARM UP [16:00 – 22:00]

BOX JUMP OVERS

10 Box Step Overs

10 Bunny Hops

5 Box Jumps

3 Box Jump Overs

[Coach: Stay low and relax arms]

3 Box Jump Overs

PULL-UPS

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull-ups

3 Workout Variation Pull-ups

[Coach: Maintain tension through midline and shoulders]

3 Pull-ups

Metcon

ICE BOX (AMRAP – Rounds and Reps)

AMRAP 25:

7 Box Jump Overs (24″/20″)

7 Pull-ups

7 Power Snatches (75/55)

Every 5 Minutes [Starting at 0:00]:

Run 400 Meter

Optional Cool Down

Metcon (No Measure)

COOLDOWN/EXTRA CREDIT

3 Rounds:

Strict Pull-ups:

Max Unbroken Set

:30 Butterfly Stretch between each set