American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 1:00 Row Easy Pace 0:30 Inchworm to Push Up [Coach: athletes should focus on stretching hamstrings] 0:30 Standing Straddle Stretch (athletes can walk hands back and forth between feet) 1:00 Row Moderate Pace [Demo: legs extend, slight lean back,...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Bike 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Pole/Rig/Rack Assisted Squat Hold 0:30 Ankle Stretch (on the wall or bike base) SPECIFIC WARM UP [10:00 – 15:00] AIR SQUAT [Coach]: -Feet under shoulders...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 10-9-8-7-6-5-4-3-2-1: High Plank Shoulder Taps Glute Bridges [5 Minute Time Cap] 0:30 Lying Chest Opener Stretch (each side) 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Child’s Pose TECHNIQUE & BUILD [12:00 – 20:00] LIGHT DUMBBELL 10 Alternating...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Slow Air Squats 0:30 Rig/Pole/Rack Assisted Squat Hold TECHNIQUE & BUILD PVC 10 Good Mornings 5 Pausing Cleans (:03...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Row Easy Pace [Coach: athletes to sit tall and hinge from the hips] 0:30 Alternating Reverse Lunges 0:30 Push Up to Downdog 1:00 Row Moderate Pace [Coach: athletes to keep space between their seat and heels- hinge from the hips] 0:30 Slow Air Squats...Read More
American Fit Co Northwest – CrossFit Partner Metcon 12 DAYS OF CHRISTMAS (PARTNER) (Time) 1 – Muscle Up 2 – Push Jerk 3 – Front Squat 4 – Power Cleans 5 – Deadlifts 6 – HSPUs/Hand Release Pushups 7 – Ab Mat Situps 8 – Pullups 9 – Toes 2 Bar 10 – DB Lunges...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Any Machine 0:30 Bodyweight Good Mornings 0:30 Standing Straddle Stretch 0:30 Inchworm to Push Up 0:30 High Plank Shoulder Taps 0:30 Glute Bridges 0:30 Glute Bridge Marching 0:30 Glute Bridge Hold TECHNIQUE & BUILD [10:00 – 20:00] EMPTY...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 20:00] 4:00 Machine 0:30 Glute Bridges 0:30 Sit Ups 3:00 Machine 0:30 Single Leg Glute Bridge (switch at 0:15) 0:30 Straight Leg Sit Ups 2:00 Machine 0:30 Glute Bridge Hold w/ Marching Feet 0:30 Hollow Rocks 1:00 Machine 0:30 Superman...Read More
