American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Squat to Stand 0:30 Frog Hops 1:00 Easy Row SPECIFIC WARM UP BURPEE PULL-UPS 5 Slow Burpees 10 Scap Retractions 3 Burpees to a Target (the Pull-Up Bar) 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 3 Burpee Pull-Ups DUMBBELL HANG SNATCH 0:30 Alternating Dumbbell Deadlifts 5 Push Press (each arm) 3 Hang High Pulls on each arm 5 Hang Snatches Each arm PRACTICE ROUND 100m Row 3 Burpee Pull-Ups 10 DB Hang Snatches 100m Row Strength Bench Press (Build to Heavy Double) Metcon HELLO DARKNESS (Time) 360m Row 36 Burpee Pull-ups 63 Dumbbell Hang Snatches (50/35) 630m RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Downdog 0:30 Active Spiderman 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest) MOBILITY 1:00 Kneeling Forearm Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Deadlifts 5 Hang Power Cleans 3 Pausing Hang Power Cleans from The Pocket (0:03 pause in catch) -Coach athletes to jump, squeeze their butt THEN find their heels -Look for: hip extension and bar/shoulders right over heels in the catch 3 Power Cleans Start building to heavy single Strength Power Clean (Heavy Single) 15 minutes to build to heavy Metcon ON REPEAT (10 Rounds for time) On the 2:30 x 10 Rounds: 500 Meter Bike 30 Double Unders 1 Power Clean (205/145) or 90% of Heavy SingleRead more

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