American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Up-Dog 0:30 Row 0:30 Plank Shoulder taps 0:30 Knuckle Draggers DOUBLE UNDERS 20 Single Unders 10 High and Slow 10 Low and Fast 5, 10,15,20 Unbroken Double Unders PRACTICE ROUND 20 Double Unders 10 Sit-Ups 100m...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Short Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Side to Side Lunge 0:30 Short Box Step-Ups 0:30 Child’s Pose on box 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) TECHNIQUE &...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Bike 0:30 Knuckle Draggers 0:30 Bike 0:30 Push-Up to Down Dog TECHNIQUE & BUILD STRICT PRESS 5 Strict Presses, Pausing Overhead [Coach: Evaluate athletes midline, and look for the barbell to be over midfoot] STRICT...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Each Station: Bike Knuckle Dragger Active Spiderman Active Samson Bike Box Step-Ups TECHNIQUE & BUILD DT with an empty barbell 12 Deadlifts [Coach: Flat back, Bar Close] 9 Hang Power Cleans [Coach: Hips need to extend before the elbows pull, meet...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Row 0:30 Push-Up to Down Dog 0:30 Row 0:30 Active Spiderman PULL-UPS 10 Scap Retractions 0:20 Hollow Hold 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 5 Pull-Ups PUSH-UPS 0:20 Front Plank 5 Hand Release Push-Ups 5 Push-Ups SIT-UPS 5 Sit-Ups AIR...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS Knee Hugs Figure 4 Samson Lunge Lateral Lunge Inchworm Toes Heels Skips High Knees Butt Kicks 4 Shuttle Runs Warm Up to DB Bench Weight Strength Bench Press (Max DB Bench then 5×50% of Max) Workout Metcon (Time) 4 Rounds: 5 Wall Walks...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jumping Jacks 0:30 Active Samson Stretch 0:30 Slow Knee Push-Ups 0:30 Shoulder tap + Shoulder Tap + Push-Up + Down Dog 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD FRONT SQUAT with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 1:00 Bike 8 PVC Good Mornings 8 PVC Pass Thru’s 8 Ring Rows 8 Pushups 8 Air Squats Strength Strict Pull ups (1 Max Set then 5 x 50% of Max) Ring Dips (1 Max Set then 5 x 50% of Max) Metcon...Read More
