06/28/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

Ten Meters of Each:

Knuckle Draggers

Alternating Quad Stretch

Walk on Toes

Walk on Heels

High Knees

Butt Kickers

200 Meter Jog

TECHNIQUE & BUILD SQUAT SNATCH

with an empty barbell

5 Slow Good Mornings

5 Elbow Rotations

5 Behind the Neck Snatch Grip Strict Presses

5 Snatch Grip Stiff Legged Deadlifts

5 Snatch Grip Deadlift to Shrugs

[Coach: Arms stay extended, get tall then shrug]

5 Snatch Grip Deadlift to High Pulls

[Coach: Bar Stays close, Elbows high]

5 Power Snatches

[Coach: Pull, Pull Under, Punch and Stand]

5 Overhead Squats

5 Squat Snatches

Get Workout Weight on the Bar

SPECIFIC WARM UP

RUN

200 Meter Jog

DOUBLE UNDERS

20 Penguin Hops

20 Double Unders

Practice Round

100 Meter Run

10 Double Unders

1 Squat Snatch

Metcon

CROSS BREEZE (Time)

For Time [35 Minute Cap]:

200 Meter Run

20 Double Unders

2 Squat Snatches (135/95)

Rest 1 Minute

400 Meter Run

40 Double Unders

4 Squat Snatches (135/95)

Rest 1 Minute

600 Meter Run

60 Double Unders

6 Squat Snatches (135/95)

Rest 1 Minute

800 Meter Run

80 Double Unders

8 Squat Snatches (135/95))

Rest 1 Minute

1,000 Meter Run

100 Double Unders

10 Squat Snatches (135/95)