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
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Box Step Ups 0:30 Inchworm to Push Up 0:30 Frog Hops 0:30 Jumping Jacks 0:30 Downdog 0:30 Slow Burpees 0:30 Box Jump Up Step Down 4 Box Jump Overs 0:30 Active Samson 0:30 Child’s Pose Hands on the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike Easy Pace 0:30 Active Samson 0:30 High Plank Shoulder Taps 1:00 Bike Moderate Pace 0:30 Active Spiderman 0:30 High Plank Scap Retractions 1:00 Bike (Can athletes hold a 2:30 pace for 1:00?) 0:30 Alternating Quad Stretch 0:30 Push Up to Downdog SPECIFIC WARM...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Row Easy Pace 0:30 Inchworm to Push Up 0:30 Active Spiderman 1:00 Row Moderate Pace 0:30 Child’s Pose Walk Hands L and R 0:30 Active Samson 1:00 Row (Can athletes Row 200 Meter in 1:00?) 0:30 PVC Pass Throughs 0:30 PVC Around The World...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 3 Rounds. . . Rotate on the 0:30 Team of 3 0:30 Bike 0:30 Light Wall Balls [Coach: heels down] 0:30 Push Up to Downdog/Active Spiderman/Active Samson Every athlete completes each station three times SPECIFIC WARM UP [10:00 –...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) • Side high knee karaoke drill • Walking while pulling knee to chest • Walking pulling inner...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP • 200 meter walk • 200 meter easy jog DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) • Side high knee karaoke...Read More
