American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Downdog 0:30 Active Spiderman 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest) MOBILITY 1:00 Kneeling Forearm Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 0:30 Slow Air Squats 0:30 Frog Hops 0:30 Laying Front Rack Stretch 0:30 Pigeon Pose (Left Side) 0:30 Pigeon Pose (Right Side) TECHNIQUE & BUILD FRONT SQUATS with an empty...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Row 0:30 PVC Pass throughs 0:30 Active Samson 0:30 Row 0:30 PVC Around the worlds 0:30 Straight Legged Sit-Ups TECHNIQUE & BUILD [8:00 – 15:00] POWER SNATCH with an empty barbell 0:20 Snatch Grip Deadlifts [Coach: encourage athletes...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jog 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 10 Straight Legged Sit-Ups 1:00 Forearm/Wrist Stretch on floor 1:00 Jog TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Slow Good Mornings 0:15 Back Squats 0:15 Stiff Legged...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP [05:00 – 13:00] 1:00 Bike 1:00 Row 0:30 Bike 0:30 Row 10 Meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge High Knees Butt Kickers 4 Shuttle Runs ROW 0:30 Legs only row [Coach: Athletes sit...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ten meters of each Knuckle Draggers Inchworm Side to Side Lunge Duck Walk 200m Jog 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) TECHNIQUE & BUILD FRONT SQUAT 0:30 Air Squat Hold with an empty barbell 0:15...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Plank Shoulder Taps 0:30 Child’s Pose TECHNIQUE & BUILD STRICT PRESS 0:30 Elbow Rotations 0:15 Strict Presses 3 Strict Presses, pausing overhead [Coach: “BBQ” Squeeze the Belly...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row/Run 5/5 Spiderman Lunge 5 Pushup to Downdog 5/5 Staggered Good Mornings 5/5 Warrior Squats TECHNIQUE & BUILD 0:30 Squat Hold with an empty barbell 0:15 Slow Good Mornings 0:30 Pausing Back Squats SPECIFIC WARM UP OVERHEAD SQUATS PVC 5 Eccentric...Read More
American Fit Co Northwest – CrossFit Partner Metcon LETHAL LINDA (AMRAP – Reps) [Teams of 3] AMRAP 5: Deadlifts (275/185) AMRAP 5: Bike Erg Calories AMRAP 5: Bench Press (135/95) AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95) AMRAP 5: Bike Erg Calories * One Person Working At A TimeRead More
