American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] LINE DRILLS 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Row 0:30 Inchworm 0:30 Active Spiderman 0:30 Active Samson 0:30 Lying Alternating Chest Opener Stretch 0:15 PVC Pass Through 0:15 PVC Around The World (L) 0:15 PVC Around The World ( R ) 0:15 PVC Strict Press 0:15...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 0:30 Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Inchworm 0:30 Frog Hops 0:30 Slow Burpees 0:30 Knuckle Drags 0:30 Quad Stretch 0:30 High Knees 0:30 Butt Kicks 200m Jog MOBILITY 1:00 Pole/Rig/Rack Assisted Squat Hold Make sure athletes...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Knuckle Drags 0:30 Quad Stretch 0:30 Active Samson 0:30 Active Spiderman 0:30 Downdog 0:30 Single Unders 0:15 High and Slow Single Unders 0:15 Low and Fast Single Unders 0:30 Double Under Practice TECHNIQUE & BUILD [10:00 – 28:00]...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 0:30 Alternating Pec Opener Stretch 0:30 Slow Burpees 0:30 High Plank Scap Retractions 0:30 Shoulder Tap, Shoulder Tap, Push Up 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest) Strength Bench Press...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 0:30 Inchworm to Push Up 0:30 Plank 1:00 Row at an Easy Pace 0:30 Push Up to Downdog 0:30 Plank Shoulder Taps 1:00 Row at a Moderate Pace 0:30 Active Samson 0:30 Planche Leans 1:00 Row at Workout Pace...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 Frog Hops 0:30 Slow Burpees 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 forwards 0:10 backward 0:10 across the chest) MOBILITY 1:00 Child’s Pose...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2 Rounds: 0:30 Hollow Body Rocks 0:30 Light Dumbbell Suitcase Hold ( L ) 0:30 Light Dumbbell Suitcase Hold ( R ) 1:00 Bike Take a look at athletes’ bike set up: seat height, distance from handle bars, and...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Dowdog 0:30 Alternating Quad Stretch Run 100m 0:30 Active Samson 0:30 Knuckle Drags Run 100m 0:30 Activer Spiderman 0:30 Inchworm to Push Up TECHNIQUE & BUILD [8:00 – 18:00] EMPTY BARBELL 5 Deadlift to Shrug Cue: arms don’t...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Downdog 0:30 Frog Hops 0:30 Activer Spiderman 0:30 Slow Burpees 0:30 Active Samson 0:30 Lateral Line Hops 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards 0:10 forwards 0:10 across the chest)...Read More
