American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [3:00 – 18:00] PVC 0:15 Pass Throughs 0:30 Around The World (switch direction at 0:15) 0:15 Behind The Head Snatch Grip Strict Press 0:15 Snatch Grip Deadlift 0:15 Pass Throughs EMPTY BARBELL 5 Barbell Good Mornings 5 Behind the Head Snatch Grip...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Active Spiderman 200 Meter Jog 0:30 Alternating Quad Stretch 0:30 Knuckle Draggers 200 Meter Jog MOBILITY 1:00 Pole/Rack/Rig Assisted Squat SPECIFIC WARM UP [10:00 – 18:00] BACK SQUAT Coach: Hands Outside of Shoulders Elbows Pointed Back...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ROW Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back 1:00 Row Light Intensity Coach: “Untuck Hips” maintain lumbar curve 0:45 Row Moderate Intensity Coach: Hinge from the...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Any Machine 0:30 Inchworm to Push Up 0:30 Left Side Pigeon Pose 0:30 Right Side Pigeon Pose 0:30 Any Machine 0:30 Active Spiderman 0:30 Left Side Couch Stretch 0:30 Right SideCouch Stretch 0:30 Any Machine 0:30 Updog SPECIFIC...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] BIKE Coach: Set Up Check athletes seat height (Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving) Hips untucked Ball of feet on pedals...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Alternating Side Lunges 0:30 Alternating Quad Stretch 0:30 Slow Air Squats 0:30 Active Samson 0:30 Active Spiderman 0:30 Squat Hold TECHNIQUE & BUILD [8:00 – 22:00] EMPTY BARBELL Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [5:00 – 20:00] PVC 0:15 Pass Throughs 0:15 Around The World (each side) 0:15 Behind The Head Snatch Grip Strict Press Coach: athletes to squeeze shoulder blades together 3 PVC Triple Extension Hold (0:05) Coach: Hip Open Fully Extended Ankles, Knees, and...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [0:00 – 12:00] [0:00-2:00] Partner 1: 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Deadlifts 5 Muscle Cleans Partner 2: 0:10 Dead Hang from Pull Up Bar 10 Scap Retractions 1-3 Strict Pull Ups [2:00-4:00] SWITCH [4:00-6:00] Partner 1: 3...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 2 Rounds: 1:00 Easy Bike 0:30 Hollow Hold 0:30 Hollow Rocks 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Downdog 0:30 Rocking Adductor Stretch (0:15 each side) 0:30 Slow Air Squats 0:30 Quad Stretch MOBILITY 1:00 Rig/Rack/Pole...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] THIN BAND 3 Rounds 0:30 Push Up to Downdog 0:15 Band Pull Aparts 0:15 Banded Strict Press 0:15 Banded Face Pull 0:15 Rest MOBILITY 0:30 Child’s Pose both hands to the Left 0:30 Child’s Pose both hands to the...Read More