American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Squat Hold 0:20 Alternating Side Lunges 0:20 Active Samson 0:20 Slow Air Squats 0:20 Alternating Quad Stretch 0:20 Alternating Cradle Stretch 0:30 Lay and Pray 0:30 Static Spiderman (0:15 each side) TECHNIQUE & BUILD EMPTY BARBELL 5 Front Squats [Coach: loose...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jumping Jacks 0:30 Downdog 0:30 Single Unders 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:30 Single Unders (fast and low) 0:15 Active Samson 0:15 Arm Circles (backwards) 0:30 Single Unders (high slow) 0:15 Inchworm to Push-up 0:15 Lying Chest Opener Stretch...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Bike 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Knuckle Drags 0:15 Easy Pace Bike 0:15 Moderate Pace Bike 0:15 Fast Pace Bike 0:15 Sprint Pace Bike 0:30 Inchworm to Push-up 0:30 Active Spiderman 0:30 Child’s Pose...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Inchworm to Push-up 0:20 Active Spiderman 0:20 Frog Hop to Squat Hold 0:20 Jumping Jacks 0:20 Alternating Quad Stretch 0:20 Knuckle Drags EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Strict Press 0:15 Front Squats TECHNIQUE & BUILD EMPTY BARBELL...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 PVC Pass Throughs 0:20 PVC Around The World (0:10 each direction) 0:20 PVC Standing Lat Stretch (each side) 0:20 PVC Pass Throughs 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Inchworm to Push-up 0:30 Squat Hold TECHNIQUE &...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Machine/Run Easy Pace 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Machine/Run Moderate Pace 0:30 Active Spiderman 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Machine/Run Fast Pace 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Alternating Side...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:20 Standing Straddle Stretch 0:20 Inchworm to Push-up 0:20 Active Spiderman 0:20 Mountain Climbers 0:20 Frog Hop to Squat Hold 0:20 Slow Burpees SPECIFIC WARM UP BACK SQUATS 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:15 Thin Band Pull Aparts 0:15 Band Pass Throughs 0:15 Banded Strict Press 0:30 Moderate Row [Coach: sit up tall- we don’t want athletes overreaching in the catch. Athletes should only reach as far as they can while maintaining...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 High Plank Shoulder Taps 0:20 Push-up to Downdog 0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch) 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hop to Squat Hold 0:20 Glute Bridges 0:20 Glute Bridge Walk Out...Read More
