American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] BIKE Coach: Set Up Check athletes seat height (Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving) Hips untucked Ball of feet on pedals...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Alternating Side Lunges 0:30 Alternating Quad Stretch 0:30 Slow Air Squats 0:30 Active Samson 0:30 Active Spiderman 0:30 Squat Hold TECHNIQUE & BUILD [8:00 – 22:00] EMPTY BARBELL Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [5:00 – 20:00] PVC 0:15 Pass Throughs 0:15 Around The World (each side) 0:15 Behind The Head Snatch Grip Strict Press Coach: athletes to squeeze shoulder blades together 3 PVC Triple Extension Hold (0:05) Coach: Hip Open Fully Extended Ankles, Knees, and...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [0:00 – 12:00] [0:00-2:00] Partner 1: 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Deadlifts 5 Muscle Cleans Partner 2: 0:10 Dead Hang from Pull Up Bar 10 Scap Retractions 1-3 Strict Pull Ups [2:00-4:00] SWITCH [4:00-6:00] Partner 1: 3...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 2 Rounds: 1:00 Easy Bike 0:30 Hollow Hold 0:30 Hollow Rocks 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Downdog 0:30 Rocking Adductor Stretch (0:15 each side) 0:30 Slow Air Squats 0:30 Quad Stretch MOBILITY 1:00 Rig/Rack/Pole...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] THIN BAND 3 Rounds 0:30 Push Up to Downdog 0:15 Band Pull Aparts 0:15 Banded Strict Press 0:15 Banded Face Pull 0:15 Rest MOBILITY 0:30 Child’s Pose both hands to the Left 0:30 Child’s Pose both hands to the...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 0:30 Alternating Quad Stretch AMRAP4: 100 Meter Jog 10 Sit Ups 15 Glute Bridges TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 0:15 Good Mornings 0:15 Stiff Legged Deadlifts 0:15 Deadlifts LIGHTWEIGHT 5 Paused...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Push Up to Downdog 0:30 Alternating Shoulder Taps 0:30 Alternating Chest Opener 0:30 Child’s Pose 0:30 High Plank Shoulder Retractions 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest) TECHNIQUE & BUILD [8:00 – 30:00] EMPTY...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] ROW Coach: Power Pulls We want athletes to drive out hard through their legs and recover on the return. Keeping Stroke/Min low. 1:00 Row Easy Pace 0:30 Active Samson 0:45 Row Moderate Pace 0:30 Active Spiderman 0:30 Row Workout...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] 0:30 Inchworm to Push-up 0:30 Active Samson 0:30 Alternating Side Lunge 0:30 Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest) AMRAP6: [Team of 2] Partner 1: Max Rounds. . . 9...Read More
