American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] ROW 0:30 Arms Only [Coach: Pull to Sternum, Sit Tall on Seat] 0:30 Legs Only [Coach: Drive through Heels, Knees extend then Hip Opens] 0:30 Legs then arms, Slowly [Coach: Flat Chain, Fluid Motion] 0:30 Easy Rowing 0:30 Rowing...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] Activation 0:30 Squat to Stand 0:30 Mountain Climbers 10 Glute Bridges 5 Single Leg Glute Bridges (right) 5 Single Leg Glute Bridges (left) 0:30 Active Twisted Cross 0:30 Squat Hold Mobility 0:30 Calf Stretch on Post (right) 0:30 Calf...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Easy Bike 0:30 Active Samson Stretch 0:30 Easy Bike 0:30 Inchworm to Push-up TECHNIQUE & BUILD [7:00 – 23:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Alternating Quad Stretch 0:30 Active Samson 200m Jog 0:30 PVC Pass Throughs 0:03 PVC Around The World (switch directions at 0:15) TECHNIQUE & BUILD [10:00 – 16:00] POWER SNATCH 5 Snatch Grip...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Easy Rowing 0:30 Cossack Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Our big focus on this lifting...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP AMRAP 4: 100 Meter Jog 10 Kettlebell Deadlifts (1 kettlebell) 10 Meter Goblet Lunge ( 1 kettlebell) 10 Pushups 25 Meter Goblet Carry (1 kettlebell) [Focus: maintain a neutral spine and strong midline during both movements] *DOUBLE KETTLEBELL RUSSIAN SWING 5 Single...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] PVC 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Active Spiderman 0:30 Alternating Side Lunge 0:30 Slow Air Squats 0:30 PVC Tempo Overhead Squats (0:05 on the way down) TECHNIQUE & BUILD [8:00 –...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunges Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking Soldier Kicks Side Shuffle Skips Skips for Height 2x Slow Jog 2x Run SPECIFIC WARM...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Push-up to Downdog 10 Scap Retractions 20 Single Unders 5 Kip Swings 20 Single Unders 5 Knees to Chest 10 Double Unders or 20 Single Unders 5 Toes to Bar 10 Double Unders or 20 Single Unders TECHNIQUE...Read More
