American Fit Co Northwest – CrossFit


Warm-up (No Measure)

GENERAL WARM-UP [4:00-8:00]


:10 Hang on Pull-Up bar + 5 Scap Pull-Ups

:30 Down Dog

10 Hollow Ups + 10 Supermans

:30 Up-Dog to Down-Dog

10 V-Ups

:30 Squat & Reach

10 Burpees

SPECIFIC WARM-UP [8:00-32:00]

FOCUS: [TIMING] – “Pistons & Patience = Efficiency”

Today we will take a look at the role of the legs and spine during the initial pull from the ground in the Deadlift and Power Snatch. The legs act as pistons, pushing the ground away, we stay “patient” (aka keep the shoulders over the bar as long as necessary)…THEN we stand tall. This happens in both the Deadlift and the Snatch. Timing and patience are critical for optimal lifting.

Power Snatch

PVC “Modified” Burgener Snatch Warm-Up – 3 reps of each: (4:00)

Pass Throughs


Muscle Snatch

Power Snatch

Cycling – (Call “Down for 5, 4, 3, 2, 1” – Athletes will slower lower the bar down)

Barbell Technique (4:00) (Assess pistons and patience aka knees back/shoulders over the bar)

5 Snatch Deadlift to Mid-Thigh (Assess for pistons and patience)

5 Snatch Deadlift-Shrugs (Assess for patience and the finish/get tall)

5 Snatch High Pulls (Assess for elbows high and outside)

5 Power Snatch (Assess for patience and the finish/get tall)

Toes to Bar (4:00)

5 Strict Toes to Bar (or as high as possible)

5 Kip Swings

5 Toes to Bar (or to the height used in the workout)

1:00 Practice/Scaling

Loading – Build load across all three sets (8:00)

3 sets of:

5 Deadlifts

3 Power Snatch

(For the Power Snatch – the first two sets are unbroken reps. The last set can be fast singles)

Practice Round w/ Workout Load (2:00)

5 Toes to Bar

4 Deadlifts

3 Power Snatches


IT’S NOT OVER (AMRAP – Rounds and Reps)


15 Toes to Bar

10 Deadlifts (115/85)

5 Power Snatches (115/85)


Heavy Single Power Snatch

Part 1 Score = Total rounds and reps accumulated in 9:00

Part 2 Score- Heaviest load