American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

PVC

0:30 Mountain Climbers

0:30 Active Spiderman

0:30 Standing Straddle Stretch

0:30 PVC Pass Through

0:30 PVC Around the World

0:30 PVC Snatch Grip Deadlift

TECHNIQUE & BUILD [8:00 – 24:00]

EMPTY BARBELL

5 Barbell Good Mornings

5 Snatch Grip Behind the Head Push Press

5 Snatch Grip Deadlifts

5 Hang Power Snatches

3 Pausing Snatch Grip Deadlifts (0:03 pause at mid shin, above the knee, and the pocket)

-Hips and shoulders rise at the same rate

3 Pausing Power Snatches (0:03 pause in the catch)

-Punch up on the barbell

LIGHT WEIGHT

3 Power Snatches

WORKOUT WEIGHT

3 Power Snatches

BUILD/OVERLOAD

2×3 Power Snatch

EMPTY BARBELL

3 Pausing Strict Press (0:03 overhead)

-Neutral spine & core tight

3 Pausing Dip to Stand (0:03 pause in the dip)

-Coach athletes to extend hips/squeeze butt so hard the barbell lifts off their shoulders when they stand

3 Push Press

LIGHT WEIGHT

3 Push Press

WORKOUT WEIGHT

3 Push Press

BUILD/OVERLOAD

2×3 Push Press

SPECIFIC WARM UP [22:00 – 30:00]

TOES TO BAR/BURPEE

10 Scap Retractions

5 Straight Arm Burpees

5 Kip Swings

3 Slow Burpees

3 Knee to Chest

3 Burpees

3 Toes to Bar

-Push down on the bar with straight arms in the hollow position

PRACTICE ROUND

4 Power Snatches

4 Toes to Bar

4 Bar-Facing Burpees

4 Push Press

Strength

Metcon (Weight)

1a) 2×3 Power Snatch

1b) 2×3 Push Press

Metcon

Metcon (AMRAP – Reps)

AMRAP 7:

Power Snatches (115/85)

On the Minute:

7 Toes to Bar

Rest 6 Minutes

AMRAP 7:

Bar-Facing Burpees

On the Minute:

7 Push Press (115/85)