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
American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 4 Rounds For Time: 1,000 Meter Bike 30 Second L-Sit 50′ Kettlebell Front Rack Walking Lunge (53/35) Strength Bench Press (Build to Heavy) Bench Press (3×3) Use 80% of previous weightRead More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] POSTERIOR CHAIN ACTIVATION 0:30 Glute Bridges 0:30 Plank Hold 0:30 Single Leg Glute Bridges (L) 0:30 30 Single Leg Glute Bridges (R) 0:30 Side Plank (L) 0:30 Side Plank (R) 0:30 Glute Bridge Hold MOBILITY 0:30 Pigeon Pose (L)...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Jumping Jacks 0:30 Pedal Out in Downdog 0:30 Downdog to Updog 0:30 Single Unders 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 High and Slow Single Unders 0:30 Active Spiderman 0:30 Alternating Side Lunge 0:30 Low and...Read More
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
