American Fit Co Northwest – CrossFit


Warm-up (No Measure)

1:00 Row Easy Pace

0:30 Inchworm to Push Up

0:30 Active Spiderman

1:00 Row Moderate Pace

0:30 Child’s Pose Walk Hands L and R

0:30 Active Samson

1:00 Row (Can athletes Row 200 Meter in 1:00?)

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 counterclockwise 0:15 clockwise)

TECHNIQUE & BUILD [11:00 – 26:00]


5 Good Mornings

5 Elbow Rotations

5 Overhead Quarter Squats (0:03 pause in quarter squat)

[Coach: heels down; bar stays over the middle of the foot]

5 Snatch Grip Behind The Head Push Jerks (0:3 pause in catch)

[Coach: fast elbows; land in a quarter squat]

5 Snatch Grip RDLS

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

[Coach: fast elbows; land in a quarter squat]


Hang Power Snatch (Every 2 Minutes x 5 Sets: 3 Hang Power Snatches)


Warm-up (No Measure)

0:15 Alternating Box Step Ups

0:15 Box Step Overs

0:15 Single Dumbbell Box Step Overs

[Coach: stay low; athletes do not need to stand to full extension]

0:15 Double Dumbbell Box Step Overs

[Coach: active shoulder; long arms]

[Coach: athletes may want to hook grip and hold towards the back of the dumbbells]


UPS & DOWNS (Time)

10 Rounds For Time:

200 Meter Row

10-1 Double Dumbbell Box Step Overs (50’s/35’s) (24″/20″)