American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist) 0:30 Jumping...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Alternating Quad Stretch 0:30 Active Samson 0:30 Inchworm to Push Up 0:30 Updog to Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (0:15 each side) MOBILITY 1:00 Couch Stretch (L/R) SPECIFIC WARM UP [10:00 – 25:00] EMPTY BARBELL 5...Read More
American Fit Co Northwest – CrossFit Strength Back Squat (6×4 @ 75% of 5RM) Partner Metcon ADDITION BY SUBTRACTION (Time) 3 Rounds For Time: 1,000 Meter Run (Together) 30 Bar Muscle-ups (Partition However) 50 Hang Power Cleans (155/105) (Partition However) [Time Cap: 35 Minutes]Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [3:00 – 15:00] 0:30 Bike 0:30 Row 0:10 Dead Hang on Pull Up Bar 0:30 Bike 0:30 Row 10 Scap Retractions 0:30 Bike 0:30 Row 5 Kip Swings Look For: Correct kip swing rhythm Coach: “Tight Body, Hollow, Arch” 5 Knee to...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Child’s Pose (0:10 hands in the middle, 0:10 both hands left, 0:10 both hands right) 0:30 Active Samson 0:30 Left Half Kneeling Adductor Stretch 0:30 Right Half Kneeling Adductor Stretch 0:30 Slow Air Squats 0:30 Alternating Quad Stretch...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [3:00 – 18:00] PVC 0:15 Pass Throughs 0:30 Around The World (switch direction at 0:15) 0:15 Behind The Head Snatch Grip Strict Press 0:15 Snatch Grip Deadlift 0:15 Pass Throughs EMPTY BARBELL 5 Barbell Good Mornings 5 Behind the Head Snatch Grip...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Active Spiderman 200 Meter Jog 0:30 Alternating Quad Stretch 0:30 Knuckle Draggers 200 Meter Jog MOBILITY 1:00 Pole/Rack/Rig Assisted Squat SPECIFIC WARM UP [10:00 – 18:00] BACK SQUAT Coach: Hands Outside of Shoulders Elbows Pointed Back...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ROW Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back 1:00 Row Light Intensity Coach: “Untuck Hips” maintain lumbar curve 0:45 Row Moderate Intensity Coach: Hinge from the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Any Machine 0:30 Inchworm to Push Up 0:30 Left Side Pigeon Pose 0:30 Right Side Pigeon Pose 0:30 Any Machine 0:30 Active Spiderman 0:30 Left Side Couch Stretch 0:30 Right SideCouch Stretch 0:30 Any Machine 0:30 Updog SPECIFIC...Read More
