Alyssa Ritchey - Kill Cliff

Alyssa Ritchey


If you haven’t heard of Ritchey talked about among elite American weightlifters, just wait: in the relatively short time since she transitioned from CrossFit® Regionals competitor and GRID athlete to full-time weightlifter, Ritchey has made a quick ascent to become one of the nation’s top 48kg lifters. She’s one of only a handful of American women to clean & jerk double her bodyweight in competition.

Q: What is your athletic background?
A: I was gymnast for 3 years when I was 9-12 years old. I was a track & field athlete for 7 years (middle school into my freshman year of college), and then I played high school volleyball for 4 years. For a side hobby outside of high school, I skateboarded for about 4 years, and I was pretty darn good, too.
After my sophomore year of college I decided to take time off from sports. I lifted weights to stay healthy. Until I began to miss being an athlete, so I decided to compete in a fitness show doing bikini. I joined a CrossFit gym to get in better shape for my next fitness show & made the switch to CrossFit within the first week of joining.

Q: What made you decide to transition from CrossFit competition to full-time weightlifting?
A: I transitioned from CrossFit to weightlifting in October 2016. I was mentally and physically exhausted from CrossFit training. I was constantly tired after training, and I never had extra time for other activities. I needed more balance between my training and my personal life.
I was going to take the year, 2017, off from all competing until Chad Smith & Colin Burns found out. They convinced me to join Team Juggernaut and cut weight to be in the 48kg weight class for the 2016 American Open, and this began my journey. I completely fell in love with weightlifting and my newfound strength.

Q: What is your training schedule like every week?
A: I train 5 days a week and rest 2 days. I do single sessions that last about 1.5-2.5 hours before or after I work. I squat 5 days a week because we have to keep the bitty legs strong! I perform snatch and clean & jerk 4 days a week and I always have some type of accessory work. I do 2-3 cardio workouts a week to keep my weight down instead of cutting out food. Plus I love the feeling of an intense workout. It feels good to get my heart rate up.

Q: What are your near-term goals in weightlifting?
A: I want to make as many international teams as possible. My number goals in 6 months would be 105kg clean & jerk & 83kg snatch as a 48kg weightlifter. Long term goal in weightlifting would to be at the Olympics competing for my country. My number goals in a year or beyond would be 110kg & 85-87kg as a 48kg weightlifter.

Q: What are your training PRs in the: snatch, clean & jerk, front squat, back squat?
Snatch: 80kg
Clean & Jerk: 103kg
Front squat: 2RM at 112kg (haven’t tested a 1RM)
Back squat: 1RM at 132kg, 2RM at 125kg

Q: Who do you look up to in weightlifting as far as other athletes?
A: I would say Morghan King and Mattie Rogers. They work hard and hustle. I love it.