American Fit Co Northwest – CrossFit


Warm-up (No Measure)

GENERAL WARM UP [5:00 – 8:00]

0:40 Easy Pace Bike

0:20 Active Samson

0:40 Moderate Pace Bike

0:20 Alternating Quad Stretch

0:40 Fast Pace Bike

0:20 Inchworm to Push-up

SPECIFIC WARM UP [8:00 – 24:00]


0:15 High Plank or Handstand Hold

10 High Plank Shoulder Taps or Handstand Shoulder Taps/Weight Shifts

10 High Plank Scap Retractions or Handstand Shoulder Shrugs

5 Push-ups or Strict Handstand Push-ups

[Coach: athletes should maintain a solid midline throughout the movement (no arching or worming)]

3 Hand Release Push-ups or Handstand Push-ups

[Coach: Hand Release Push-ups should be more challenging than regular Push-ups! Don’t let athletes “worm” or use their body to push up.]

[Coach: Take a look at athletes timing during their Handstand Push-ups. For maximal efficiency, athletes should be pushing through their arms as their legs and hips extend not after.]


10 Mini Kip Swings

[Coach: athletes should start the movement from their shoulders not their legs and feet]

5 Big Kip Swings

[Coach: make sure athletes are gaining more range of motion through their shoulders/upper body]

[Coach/Demo: show athletes what it looks like to kip swing and gain range of motion through their shoulders/upper body as opposed to incorrectly kicking feet harder in front and behind the body]

5 Knees to Chest

[Coach: push down on the bar in the back swing as knees tuck up (like closing a car trunk with two hands)]

5 Toes to Bar

[Coach: push down on the bar in the back swing THEN pull feet down quickly into an arch]

[Coach/Demo: show athletes what it looks like if we don’t actively pull feet down after touching the bar. This is usually the culprit behind athletes losing the rhythm of their kip swing.]


10 Bodyweight Box Step Overs

[Coach: take as few steps as possible on top of the box]

10 Single Dumbbell Box Step Overs (5 each arm)

[Coach: athletes must hold Dumbbells by their sides with arm


REGIONALS 18.5 (Time)

50 Handstand Push-ups

50 Toes to Bar

50 Calorie Bike

50 Dumbbell Box Step-Overs (24″/20″)

50-ft. Right Arm Dumbbell Overhead Lunge

50-ft. Left Arm Dumbbell Overhead Lunge

Dumbbells: (50’s/35’s)

TIME CAP: 25:00