American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 1:00 Bike 0:20 Front Plank on Hands 7 Hand Release Push-Ups [Coach: Hands come off floor completely] TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 2 Pull-Up Negatives [Coach: Full Range of Motion, Find the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 1:00 Row 0:30 Shoulder tap + Shoulder Tap + Push-Up to Down Dog 0:30 Box Step-Ups 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) ROW 7/5 Cals Slow 7/5 Cals Fast 7/5 Cals Slow 7/5 Cals Fast...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:30 Plank Shoulder Taps 0:30 Active Samson 0:30 Faster Bike 0:30 Cossack Squats 0:30 Push-Up to Down Dog 0:30 Faster Bike TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Inchworm to Push-Up 0:30 Active Samson 0:30 Bodyweight Good Mornings 0:30 Up Dog TECHNIQUE & BUILD ROW 0:30 Easy Row [Coach: Seat stays away from heels in catch position] 0:20 Legs Only Row [Coach: Drive through heels] 0:30...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Alternating Quad Stretch 0:30 Mountain Climbers 0:30 Glute Bridges 200 Meter Easy Run TECHNIQUE & BUILD Empty Barbell 5 Good Mornings’ 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts SPECIFIC WARM UP RUN 0:30 Knuckle Draggers...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Single Unders 0:30 Hollow Hold 0:30 Arch Hold 0:30 Sit-Ups SPECIFIC WARM UP DOUBLE UNDERS 0:20 Single Unders 20 Penguin Hops...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 100m Run 0:30 Squat to Stand 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) TECHNIQUE & BUILD WALL BALLS 0:30 Squats to a Med. Ball [Coach: Upright Torso on the Squat] 5 DB Goblet Squats 5 DB Shoulder to Overheads 5 DB...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Meters of Each: Knuckle Draggers Alternating Quad Stretch Side to Side Lunge Walk on Heels Walk on Toes High Knees Butt Kickers High Skips 200 Meter Jog POWER CLEAN [Today’s Focus will be on the receiving position in the Power Clean] Empty Barbell 5...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Push-Up to Down Dog 0:30 Squat to Stand 1:00 Row TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 5 Back Squats, Pausing...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Easy Bike 0:30 Pec to Wall Stretch (right side) 0:30 Pec to Wall Stretch (left side) TECHNIQUE & BUILD [Today’s focus on the Dumbbell Bench will be proper Set-up &...Read More
