American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Bodyweight Good Mornings 0:30 Knuckle Draggers 0:30 Active Samson 0:30 Pausing Glute Bridges 0:30 Bike 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] get workout weight on the bar [2:00] SPECIFIC WARM UP CHEST TO BAR 10 Scap Retractions...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine 10 Scap Pullups :10 Top of Ring Hold 5 Jumping Pullups :10 Bottom of Ring Hold 3 Strict Pullups 3 Strict Ring Dips Recovery Flow Metcon (AMRAP – Reps) EMOM 20: 1-2: Calorie Machine 3: Strict Pullups 4: Strict Dips Skill Metcon (No Measure) Squat Clean Technique Work 15:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Row 1:00 Child’s Pose WALL BALLS 5 Squats to Med. Ball 5 Med. Ball Front Squats 5 Med. Ball Thrusters 5 Wall Balls DUMBBELL SNATCHES 10 Alternating Dumbbell Deadlifts 5 High Pulls, Each Arm [Coach: Hips Extend then arms pull, “zip up the jacket, elbow stays above the dumbbell] 8 Alternating DB Snatches BOX JUMPS 8 Box Step-Ups 6 Box Jumps to step down TECHNIQUE & BUILD PUSH PRESS 5 Strict Presses, Pausing Overhead 5 Dip and Hold 5 Dip, Hold, Drive 5 Push Press Strength Push Press (7×2) Metcon CHIPPER GONE BAD (Calories) AMRAP 18: 100 Wallballs (20/14) [9/6] 80 Dumbbell Snatches (50/35) 60 Box Jumps (24″/20″) 40 Double Dumbbell Push Press (50’s/35’s) Max Calorie RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Active Samson Stretch 0:30 Plank Shoulder Taps 0:30 Straight Legged Sit-Ups 0:30 Side to Side Lunge 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) 1:00 Laying Front Rack Stretch DOUBLE UNDERS 0:20 Slow Single Unders 20 Double Unders HANG POWER CLEAN with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 3 Cleans from the pockets [Coach: Fast elbows, pull the barbell to the shoulder, elbows finish in front of the bar] 3 Cleans from above the knee [Coach: Hips extend then arms pull] get workout weight on the bar SPECIFIC WARM UP ROPE CLIMBS 10 Scap Retractions 5 Hanging Knee Raises 3 Foot Hold Practices 1 Rope Climb Partner Metcon HANG IN THERE...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Squat Hold TECHNIQUE & BUILD FRONT SQUAT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 RDLs 5 Pausing Front Squats [Coach: Hold athletes below parallel for at least 0:05 each time.] Strength Front Squat (Build to a Heavy 3 ) 15:00 to build to a heavy triple Metcon CEMENT LEGS (7 Rounds for time) On the 3:00 x 7 Rounds: 400 Meter Run 8 Front Rack Box Step-ups Box: (24″/20″) Barbell: (95/65)Read more