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
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
