American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds: 0:30 Push-up to Downdog 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank Scap Retractions 0:30 High Plank Shoulder Taps TECHNIQUE & BUILD EMPTY BARBELL 10 Bench Press (athletes should practice spotting and helping their partner lift/return the bar back...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: 5 Bike Calories 5 Scap Retractions (pull-up bar) 5 Air Squats MOBILITY 1:00 Squat Hold 0:30 Quad Stretch 0:30 Active Samson TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Deadlifts...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 3 Rounds: 0:20 Easy Pace Bike 0:20 Moderate Pace Bike 0:20 Fast Pace Bike 0:30 Active Samson/Active Spiderman/Inchworm to Push-up SPECIFIC WARM UP 10 Box Step-ups 10 Frog Hops 5 AbMat Sit-ups [Coach: butt stays on the ground throughout...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 4: 10 Bodyweight Glute Bridges 4 Active Spiderman (2 each side) 10 Downdog Calf Pedals (5 each side) 100m Jog MOBILITY 1:00 Squat Hold TECHNIQUE & BUILD BACK SQUAT Grip: Hands outside of shoulders, squeeze shoulder blades together, and elbows pointed...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:40 Easy Pace Bike 0:20 Active Samson 0:40 Moderate Pace Bike 0:20 Alternating Quad Stretch 0:40 Fast Pace Bike 0:20 Inchworm to Push-up SPECIFIC WARM UP [8:00 – 24:00] HANDSTAND PUSH-UPS 0:15 High Plank or Handstand Hold 10 High...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Easy Pace Row 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 1:00 PVC Standing Lat Stretch (0:30 each side) TECHNIQUE & BUILD [8:00 – 28:00] PVC 3 Snatch Grip “Drop” to Catch Position (PVC...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 Downdog 0:30 Single Unders 0:30 Alternating Quad Stretch 0:30 Fast Single Unders 0:30 Alternating Side Lunge 0:30 High Single Unders 0:30 Active Samson 0:30 Double Unders 0:30 Active Spiderman TECHNIQUE & BUILD [10:00 – 20:00]...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] PVC 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 change directions) 0:30 Standing PVC Lat Stretch (0:15 switch top hand) 5 Pausing Overhead Squats (0:03 pause in the bottom) 5 Overhead Squats TECHNIQUE & BUILD EMPTY BARBELL...Read More
