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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Box Step Ups 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Box Step Overs 0:30 Active Samson 0:30 Calf Stretch on Box (0:15 each side) TECHNIQUE & BUILD [8:00 – 18:00] EMPTY BARBELL 5 Slow Good Mornings...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 Child’s Pose 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Side Lunge 0:20 Slow Air Squats 0:20 Arm Circles Backwards 0:20 Dead Hang from Pull Up Bar TECHNIQUE & BUILD [8:00 – 15:00] 10 Scap Retractions 10 Mini Kip...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:20 PVC Pass Throughs 0:20 PVC Around The World (clockwise) 0:20 PVC Around The World (counterclockwise) 0:30 PVC Standing Lat Stretch 0:20 Inchworm to Push Up 0:20 Active Spiderman 0:20 Active Samson 0:30 Child’s Pose TECHNIQUE & BUILD EMPTY BARBELL 5...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 2 Rounds: :30 Bike Partner Plank Hold :30 Bike Partner Bottom of Pushup Hold :30 Bike Partner Band Pull Aparts TECHNIQUE & BUILD 3 Negative Bench Press (0:03 on the way down) 3 Pausing Bench (0:03 pause at bottom) Give Teams [4:00] to...Read More