11/15/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

TECHNIQUE & BUILD [5:00 – 20:00]

PVC

0:15 Pass Throughs

0:15 Around The World (each side)

0:15 Behind The Head Snatch Grip Strict Press

Coach: athletes to squeeze shoulder blades together

3 PVC Triple Extension Hold (0:05)

Coach: Hip Open Fully Extended Ankles, Knees, and Hips Arms Straight Shoulders behind the bar

3 PVC Tall Snatch

Coach: Open Hips- Triple Extension THEN pull under the PVC and PUNCH

3 PVC Snatch

Coach: Open Hips THEN pull under the PVC and PUNCH

EMPTY BAR

2 Snatches from The Pocket

2 Snatches from Above The Knee

2 Snatches from Mid Shin

[5:00] Athletes Build to Workout Weight

2 Singles at Workout Weight

SPECIFIC WARM UP [20:00 – 30:00]

BOX JUMPS

Focus: Opening Hips on the jump; Opening Hips on top of the box

0:30 Jumping Jacks

0:30 Box Step Ups

Coach: Open Hips on top of the box

0:30 Alternating Quad Stretch

0:30 Calf Stretch on Box (L/R)

0:30 Bunny Hops

5 Box Jump Up Step Down

Coach: Open Hips on the jump and on top of the box

3 Box Jumps Workout Height

TOES TO BAR

10 Scap Retractions

Coach: Open Hips in arch position

5 Kip Swings

4 Knee to Chest

3 Toes to Bar

PRACTICE ROUND

5 Box Jumps

3 Toes to Bar

1 Snatch

Metcon

“A LITTLE SUMTHIN” (Weight)

On the 2:00 x 10 Rounds:

15 Box Jumps (24″/20″)

10 Toes to Bar

1 Snatch

Athletes can Build in Weight or Stay at A Heavy Across All Rounds