American Fit Co Northwest – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP [5:00 – 9:00]

ROW

Coach: Power Pulls We want athletes to drive out hard through their legs and recover on the return. Keeping Stroke/Min low.

1:00 Row Easy Pace

0:30 Active Samson

0:45 Row Moderate Pace

0:30 Active Spiderman

0:30 Row Workout Pace

0:30 Push Up to Downdog

TECHNIQUE & BUILD [9:00 – 15:00]

PVC

0:15 PVC Pass Throughs

0:15 PVC Around the World (L/R)

5 PVC Hang Power Snatches

Coach: athletes focus on keeping the PVC close to their body With lightweight it is challenging to do this correctly. It takes greater intention and awareness You can even stand in front of athletes or stand a PVC in front of them as an external cue

EMPTY BARBELL

5 Good Mornings

5 Snatch Grip Behind the Head Push Jerks

5 Snatch Grip Deadlifts

5 Hang Power Snatches

Coach: Bar Path on the way up & down Coach: athletes to keep the bar close

WORKOUT WEIGHT

5 Hang Power Snatches

SPECIFIC WARM UP [15:00 – 23:00]

RING MUSCLE UPS/BURPEE PULL UPS

0:15 Scap Retractions

[COMPETE] Rings

[TRAIN/SWEAT] Pull Up Bar

0:15 Kip Swings

[COMPETE] Rings

[TRAIN/SWEAT] Pull Up Bar

0:15

[COMPETE] Low Ring Transitions

[TRAIN/SWEAT] Straight Arm Burpees

0:15

[COMPETE] Ring Dips

[TRAIN/SWEAT] Burpees

2

[COMPETE] Ring Muscle Ups

[TRAIN/SWEAT] Burpee Pull Ups

BOX JUMP OVERS

10 Alternating Box Step Ups

4 Box Jump Up – Step Down

10 Box Step Overs

4 Box Jump Overs

PRACTICE ROUND

1 Ring Muscle-Up/Burpee Pull Up

3 Hang Power Snatches

5 Box Jump Overs

100 Meter Row

Metcon

HALF HOUR POWER SHOWER (Distance)

AMRAP 30:

Max Meter Row

Every 5 Minutes [Starting at 0:00]

5 Ring Muscle-ups/Burpee Strict Pullups

10 Hang Power Snatches (95/65)

15 Box Jump Overs (24″/20″)