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