09/24/2021

American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

Get Hot

30 Jumping Jacks

20 Lunge Steps In-Place

10 Squats

5 Burpees

Mobilize

1:00 Shoulder to Floor Stretch (:30 each side)

SPECIFIC WARM-UP [8:00-28:00]

FOCUS: [HIP EXTENSION]

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Kipping Handstand Push-Up

Practice: Handstand Hold/DB Overhead Hold(1:00)

Practice Handstand Negative/DB Negative (2:00)

Practice: Handstand Push-Up/DB Push Press (3:00)

Power Snatch (5:00)

3 Snatch Deadlifts

3 Hang Snatch

3 Power Snatch

3 Power Snatch (Focus on cycling – keep the bar close)

Show the Bar-Facing Burpee – athletes can practice during the loading period

Loading (6:00)

2 Sets x 6 Power Snatch

(After each set, complete 4 Bar-Facing Burpees)

Practice Round w/ Workout Weight (2:00)

4 Kipping Handstand Push-Ups

4 Power Snatches (95/65)

4 Bar-Facing Burpees

4 Power Snatches (95/65

Metcon

THE FLIP SIDE (Time)

3 Rounds:

21 Kipping Handstand Push-ups/DB Push Press (50/35)

12 Power Snatches (95/65)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (95/65)