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

American Fit Co Northwest – CrossFit Partner Metcon EASY AS 1,2,3 (Calories) [TEAMS OF 2] 3 Rounds [36 Minutes Total]: AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike Erg AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike Erg**STRUCTURE:** In teams of 2 athletes will alternate rounds with their partner of Dumbbell Snatches and a max cal bike in the time remaining. Athletes will rest while their partner completes a full round. In Teams, for 3 complete rounds, one partner will complete 5 Snatches and then as many calories in the bike as possible in a minute, then that partner will rest while their partner complete the AMRAP 1:00. Once both partners have completed the AMRAP 1:00, They take turns completing 10 Snatches and as many calories as possible in the remainder of 2:00. After each athlete has completed...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine :20 Handstand Hold on Wall :30 Pushup + Shoulder Taps :40 Superman Hold Strength Shoulder Press (4×4 @ 70% (w/ 6 second negative)) Metcon SMOKE & MIRRORS (AMRAP – Reps) AMRAP 20: 200m Run Max Unbroken Pushups 200m Run Max Unbroken Toes to BarRead more