American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Cradle Stretch 200m Jog TECHNIQUE & BUILD DEADLIFT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Stiff Legged Deadlifts 5 Deadlifts pausing at each position; Mid shin, Above the Knee, Pockets. 5 Deadlifts w/ 6 second negative get workout weight on the bar Strength Deadlift (4×3 @ 75% w/ 6 second negative) Metcon WELL ROUNDED (Time) 5 Rounds For Time: 3 Clean and Jerks (155/105) 200 Meter Run 1 Round of “Cindy”Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Bike 0:30 Active Twisted Cross 0:30 Inchworm to Push-Up TECHNIQUE & BUILD BIKE 0:30 Easy Bike 0:15 Bike, 65 Rpm (subtract 20 Rpm for fan bikes) 0:15 Bike, 75 rpm 0:15 Bike, 80 rpm 0:15 Bike, 85 rpm 0:15 Bike, 90 rpm 0:15 Bike, 95 rpm, adjust damper to maintain rpm SPECIFIC WARM UP DB BENCH 10 DB Bench Light Weight 7 DB Bench Moderate Weight 5 DB Bench Workout Weight FARMERS CARRY 5 Suitcase Deadlifts (each side) 10 Double Dumbbell Deadlifts 50m Farmers Carry Recovery Flow Metcon (No Measure) 7 Rounds: 2:00 Bike Calories 2:00 DB Bench Press 1:00 Farmer’s CarryRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] ten meters of each Alternating Quad Stretch Knuckle Draggers Cradle Stretch Walking Active Samson Side to Side Lunge Heel Walk Toe Walk High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD DOUBLE UNDERS 0:20 Low & Fast Single Unders [Coach: Keep hands to hips, the further the hands get from the body the shorter the rope becomes] 0:20 High and Slow Single Unders [Coach: Jump on the balls of the feet, no pulling heels to the butt or toes coming up into a hollow position] 20 Penguin Hops [Coach: Tap pockets twice at the top of each jump] 20 Double Unders SPECIFIC WARM UP HANG SNATCHES with a PVC pipe 0:20 Snatch Grip Deadlifts 0:20 Snatch High Pulls 5 Hang Snatch High Pulls 5 Hang Power Snatches get workout weight on the bar PRACTICE...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Push-Up to Down Dog 0:30 Active Spiderman 0:30 Row 0:30 Inch Worms 0:30 Row 0:30 Squat Hold TECHNIQUE & BUILD ROW 0:30 Easy Row [Coach: Look for flat chains, athletes with wild chain movement are pulling around/returning around a part part of some kind] Row Time Test: Row 9/7 Calories, aiming for 0:30 or less. [Coach: If athletes can’t complete calories in the given time, give them a lower number for the workout.] WALL BALLS 5 Wall Ball Front Squats w/ a 3-second tempo negative 5 Wall Ball Push Press 5 Wall Balls BACK SQUAT with an empty barbell 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Press & Reach 0:15 Stiff Legged Deadlifts 0:15 Front Squats 4 Back Squats, Focusing on slow negative and fast up [Coach: Lead athletes through...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Easy Bike 0:30 Active Spiderman 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Low Box Step-Ups 0:30 Frog Hops 8 Slow Box Jumps 4 Burpees 3 Burpee Box Jumps Ten meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge Heel Walk Toe Walk High Knees Butt Kickers 4 Shuttle Runs (out and back twice) Metcon 4-WHEEL DRIVE (AMRAP – Reps) 5 Rounds x AMRAP 4: 30/21 Calorie Bike Erg 15 Burpee Box Jumps (24″/20″) Max Shuttle Runs (10 Meters) Rest 4 Minutes Optional Extra Ring Dips (4 x MAX SET)Read more