11/19/2022

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:30 Row

0:30 PVC Pass throughs

0:30 Active Samson

0:30 Row

0:30 PVC Around the worlds

0:30 Straight Legged Sit-Ups

TECHNIQUE & BUILD [8:00 – 15:00]

POWER SNATCH

with an empty barbell

0:20 Snatch Grip Deadlifts

[Coach: encourage athletes to set their backs flat before pulling off the ground, in most cases this involves lowering the hips slightly more]

0:20 Snatch High Pulls

[Coach: Carry motion/power through the hips with a flat back and active shoulders]

0:20 Hang Power Snatches

[Coach: Jump then pull then punch overhead]

5 Power Snatches, coach led

get workout weight on the bar

(Athletes should choose a weight they can complete a set of 5+ reps unbroken with when fresh)

SPECIFIC WARM UP

ROW

0:30 at stroke rate 23

0:30 at stroke rate 27

0:30 at stroke rate 31

ROPE CLIMB

10 Scap Retractions on a pull up bar

5 Hanging knee raises on a pull-up bar

4:00 Rope Climb/Foot Lock Practice

[Coaches: Go around the room and check in with athletes working on rope climbs]

AFCO TEAM WOD

JOLLY ROGER (Time)

10 Rounds Each: [40:00 CAP]

3 Power Snatches (115/85)

200/150 Meter Row

1 Rope Climb (15’)