American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Plank Shoulder Taps 0:30 Hollow Hold 0:30 Arch Hold 0:30 Knuckle Draggers 200m Jog TECHNIQUE & BUILD 10 Push-ups :20 Standing PVC “Breaking the Bar” Hold [Coach: Athletes Hold PVC at eye level and engage lats] 10 Standing PVC “Bench”/Horizontal Press...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Child’s Pose on Box 0:30 Bike 0:30 Push-Up to Down Dog TECHNIQUE & BUILD 10 Single Dumbbell Deadlifts (5 each side) [Coach: Flat back pulling off the floor] 10 High Pulls (5 each side) [Coach: Dumbbell stays close] 8...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Faster Row 0:30 Single Unders 0:30 Double Unders 0:15 Handstand Hold 0:30 Pigeon Stretch (left side) 0:30 Pigeon Stretch (right side) 0:15 Handstand Hold TECHNIQUE & BUILD...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Glute Bridges 0:30 Knuckle Draggers 0:30 Front Plank 0:30 Easy Bike 0:30 Couch Stretch (right leg) 0:30 Couch Stretch (left leg) 0:30 Active Twisted Cross TECHNIQUE & BUILD FARMERS CARRY 10 Meter Heel to toe Walk 10 Meter...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL & SPECIFIC WARM UP 2 Rounds: 0:30 Push-Up to Down Dog 0:30 Air Squats 10 Scap Retractions 5 Kip Swings 3 Strict Pull-ups or Ring Rows Practice Round 200m Easy Jog 5 Pull-Ups 5 Push-Ups 5 Air SquatsBreak-up Strategies: -The Classic – 20 Rounds...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] ROW 0:30 Arms Only [Coach: Pull to Sternum, Sit Tall on Seat] 0:30 Legs Only [Coach: Drive through Heels, Knees extend then Hip Opens] 0:30 Legs then arms, Slowly [Coach: Flat Chain, Fluid Motion] 0:30 Easy Rowing 0:30 Rowing...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] Activation 0:30 Squat to Stand 0:30 Mountain Climbers 10 Glute Bridges 5 Single Leg Glute Bridges (right) 5 Single Leg Glute Bridges (left) 0:30 Active Twisted Cross 0:30 Squat Hold Mobility 0:30 Calf Stretch on Post (right) 0:30 Calf...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Easy Bike 0:30 Active Samson Stretch 0:30 Easy Bike 0:30 Inchworm to Push-up TECHNIQUE & BUILD [7:00 – 23:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5...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 Knuckle Draggers 0:30 Alternating Quad Stretch 0:30 Active Samson 200m Jog 0:30 PVC Pass Throughs 0:03 PVC Around The World (switch directions at 0:15) TECHNIQUE & BUILD [10:00 – 16:00] POWER SNATCH 5 Snatch Grip...Read More
