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

American Fit Co Northwest – CrossFit Partner Metcon LETHAL LINDA (AMRAP – Reps) [Teams of 3] AMRAP 5: Deadlifts (275/185) AMRAP 5: Bike Erg Calories AMRAP 5: Bench Press (135/95) AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95) AMRAP 5: Bike Erg Calories * One Person Working At A TimeRead more