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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Plank Shoulder Taps 0:30 Child’s Pose TECHNIQUE & BUILD STRICT PRESS 0:30 Elbow Rotations 0:15 Strict Presses 3 Strict Presses, pausing overhead [Coach: “BBQ” Squeeze the Belly Butt and Quads to form a stable base to press from] Strength Shoulder Press (Heavy 5) Metcon RAZOR’S EDGE (Time) 5 Rounds: [18 Minute Cap] 3 Clean & Jerks (135/95) 30 Double Unders 9 Pull-ups 30 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row/Run 5/5 Spiderman Lunge 5 Pushup to Downdog 5/5 Staggered Good Mornings 5/5 Warrior Squats TECHNIQUE & BUILD 0:30 Squat Hold with an empty barbell 0:15 Slow Good Mornings 0:30 Pausing Back Squats SPECIFIC WARM UP OVERHEAD SQUATS PVC 5 Eccentric Overhead Squats (0:05 on the way down) -PVC stays over the middle of the foot -Coach athletes to pull back on the bar 5 Pausing Overhead Squats (0:03 in the bottom) -PVC stays over the middle of the foot -Coach athletes to pull back on the bar EMPTY BARBELL 3 Eccentric Overhead Squats (0:05 on the way down) -PVC stays over the middle of the foot -Coach athletes to pull back on the bar 3 Pausing Overhead Squats (0:03 in the bottom) -PVC stays over the middle of the foot -Coach athletes to pull back...Read more