American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 0:30 Slow Air Squats 0:30 Frog Hops 0:30 Laying Front Rack Stretch 0:30 Pigeon Pose (Left Side) 0:30 Pigeon Pose (Right Side) TECHNIQUE & BUILD FRONT SQUATS with an empty barbell 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats 5 (empty handed) Thumb to Shoulder Pausing front Squats [Coach: Really hold athletes below parallel (10+ seconds) Focus on athletes’ low spines, Athletes range of motion should be limited to the range that they can move through before beginning to round their lower back (Lumbar Spine). 5 Empty Barbell Front Squats Strength Front Squat (Heavy Set of 8) after athletes have found their heavy 8 they should find their 4 workout weights [4:00] 1: A...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Row 0:30 PVC Pass throughs 0:30 Active Samson 0:30 Row 0:30 PVC Around the worlds 0:30 Straight Legged Sit-Ups TECHNIQUE & BUILD [8:00 – 15:00] POWER SNATCH with an empty barbell 0:20 Snatch Grip Deadlifts [Coach: encourage athletes to set their backs flat before pulling off the ground, in most cases this involves lowering the hips slightly more] 0:20 Snatch High Pulls [Coach: Carry motion/power through the hips with a flat back and active shoulders] 0:20 Hang Power Snatches [Coach: Jump then pull then punch overhead] 5 Power Snatches, coach led get workout weight on the bar (Athletes should choose a weight they can complete a set of 5+ reps unbroken with when fresh) SPECIFIC WARM UP ROW 0:30 at stroke rate 23 0:30 at stroke rate 27 0:30 at stroke rate 31...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jog 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 10 Straight Legged Sit-Ups 1:00 Forearm/Wrist Stretch on floor 1:00 Jog TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Slow Good Mornings 0:15 Back Squats 0:15 Stiff Legged Deadlifts get one set of plates on the bar Athletes should pull the tension out of the bar before it leaves the ground, elbows are fully extended in the setup then athletes will pull just enough that theres tension in their upper body, they should be able to hear the bushing or bearing in their barbell pull to the top of the cylinder each time, so turn down the music and let em hear it! 5 Deadlifts, coach led [Coach: Set-up, establish tension, stand, reset] Strength Deadlift (Heavy 1) Metcon MEATHEAD MILE (Time) AMRAP 12:...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP [05:00 – 13:00] 1:00 Bike 1:00 Row 0:30 Bike 0:30 Row 10 Meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge High Knees Butt Kickers 4 Shuttle Runs ROW 0:30 Legs only row [Coach: Athletes sit tall on the seat, elbows stay locked out and no leaning] 0:20 Hips Only Row [Coach: With legs and arms extended, lean forward and lean back] 10 Strokes of No arms rowing (Legs+Hips) [Coach: Arms extended, Extend legs then lean back, lean in and return] 10 Strokes, Arms only rowing [Coach: athletes should pull with only their arms 10 Full Rowing Strokes, pausing in the catch position each time [Coach: Legs then hips then arms, arms then hips then legs] Recovery Flow ELECTRIC TRIANGLE (AMRAP – Reps) 6 Rounds For Reps: Minute 1: Calorie Row...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ten meters of each Knuckle Draggers Inchworm Side to Side Lunge Duck Walk 200m Jog 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) TECHNIQUE & BUILD FRONT SQUAT 0:30 Air Squat Hold with an empty barbell 0:15 elbow rotations 0:15 Back Squats 0:15 Good Mornings 5 Tempo Front Squats, Counting 0:05 down [Coach: Athletes should break/flex at the hips and knees at the same time to initiate their squat, finish below parallel then stand] get workout weight on the bar SPECIFIC WARM UP SIT-UPS/TOES TO BAR 10 Scap Pullups 5 Kip Swings 5 Hanging Knee Raises 5 Sit-Ups 5 Toes to Bar BURPEES OVER THE BAR 0:20 Frog Hops 2 Burpees 4 Hops over the bar 4 Burpees over the Bar Metcon THREE DIMENSIONAL (Time) For Time: [30 Minute Cap] 50 Sit-ups...Read more