American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunge Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking High Kicks Skips Side Shuffle Slow Jog 100m Run SPECIFIC WARM UP [8:00 – 20:00] 5 Jumps for Height (on the ground; not on box) 5 Med Ball Squats [Coach: aggressive hip extension] 5 Box Jumps Landing with Legs “Straight” (slight bend in the knee) 5 Med Ball Squat Jumps [Coach: aggressive hip extension] [Coach: athletes need to finish each rep with legs straight and hips extended] 5 Box Jumps [Coach: athletes need to keep heels down during the squat and hips must go below knees] 5 Wall Balls Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike :20 Bar Hang :40 Wall Sit 8 Empty Bar Strict Press Strength Strict Press (4×3 @ 75%) w/ 6 second negative Metcon LYNNE’S TWIN (AMRAP – Reps) AMRAP 20: 500 Meter Bike Erg Max Unbroken Bench Press (135/95) 500 Meter Bike Erg Max Unbroken Strict Pull-upsRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) Partner 1: 20 Ab Mat Situps 20 Double DB Lunges (50/35) Partner 2: 500/400m Row *Every 5:00, starting at 0:00, 7 Syncro BurpeesRead more

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