10/01/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 10:00]

0:30 Mountain Climbers

0:30 Downdog

0:30 Frog Hops

0:30 Activer Spiderman

0:30 Slow Burpees

0:30 Active Samson

0:30 Lateral Line Hops

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

0:30 Arm Circles (0:10 backwards 0:10 forwards 0:10 across the chest)

TECHNIQUE & BUILD [10:00 – 25:00]

PVC

0:30 PVC Pass Through

0:30 PVC Around the World (change direction at 0:15)

10 PVC Snatch Grip Deadlifts

10 PVC Hang Power Snatches

10 PVC Overhead Squats

5 PVC Hang Squat Snatches

EMPTY BARBELL

3 Rounds

3 Hang Power Snatches (0:03 pause in catch)

3 Overhead Squats (0:03 pause in bottom)

3 Hang Squat Snatches

[TRAIN/SWEAT] Could do 1 Power Snatch + 1 Overhead Squat = 1 Hang Squat Snatch

1:00 rest

WORKOUT WEIGHT

5 Hang Power Snatches

5 Overhead Squats

5 Hang Squat/Power Snatches

* BUILD TO A MODERATE*

3 Hang Power Snatches

2 Overhead Squats

1 Hang Squat/Power Snatches

SPECIFIC WARM UP [25:00 – 37:00]

TRACK SPECIFIC WARM UP

[3:00 Total]

On the :30. . .

HOLDS

0:00 – 1:00

[COMPETE] Handstand Hold (:20)

[TRAIN] One Dumbbell Overhead Hold (:20)

STRICT

1:00 – 2:00

[COMPETE] 3 Strict HSPU

[TRAIN] 4 Strict One Dumbbell Press

WORKOUT VARIATION

2:00 – 3:00

[COMPETE] 3 Kipping HSPU

[TRAIN] 4 Double Dumbbell Push Press

PRACTICE ROUND

1 Round

6 Hang Power Snatches

6 Handstand Push Ups/ Dumbbell Push Press

6 Overhead Squats

6 Bar Facing Burpees

6 Hang Squat/ Power Snatches

Metcon

ARMS WIDE OPEN (Time)

30 Hang Power Snatches (75/55)

30 Handstand Push-ups

30 Overhead Squats (75/55)

30 Bar-Facing Burpees

30 Hang Squat Snatches (75/55)

Accessory Work

Metcon (No Measure)

Ring Pushups

3×10

Barbell Strict Press

3×10

Banded Tricep Extension

3×20