American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min. Recovery Flow Metcon (Checkmark) 4 Rounds: 20 Single DB Hang Clean & Jerks 15 Calorie Bike 10 Single DB Squats 5 Strict Pullups *Max Unbroken Set of Single Unders to Start Each Set (MAX 100)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Inchworm to Push-Up 0:30 Knuckle Draggers 0:30 Row 0:30 Plank Shoulder Taps 0:30 Air Squats 0:30 Row 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) TECHNIQUE & BUILD BACK SQUATS with an empty barbell 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats 4 Pausing Back Squats, Hold in Bottom [Coach: Evaluate Elbow Position, Depth and Foot Contact with the floor] 4 Tempo Back Squats, 6 seconds on the way down [Coach: Evaluate depth and Midline stability, Hips and knees extend at top] Build to 70% of 1RM Back Squat Strength Back Squat (4×4 @ 70% (w/ 6 second negative)) Metcon SOS (Time) On the 4:00 x 3 Rounds: 60 Double Unders 30/21 Calorie Row 10 Thrusters...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Spiderman 0:30 Bike 0:30 Pausing Glute Bridges 0:30 Couch Stretch (left side) 0:30 Couch Stretch (right side) TECHNIQUE & BUILD DEADLIFT 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 get a light set of plates on the bar 5 Deadlifts, Hold athletes in setup, Pull tension out of bar, and stand [Coach: Remind athletes to pull from the floor with straight arms, pull the tension out of the bar, you should be able to hear a metallic clink as the barbell moves to the top of its bearings] Strength Deadlift (4×4 @ 70% w/ 6 second negative) Metcon GRATEFUL DEAD (Time) 3 Rounds: 50/40 Calorie Bike 30 Situps 20 Deadlifts (155/105) 100m Farmer’s CarryRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Jump Rope Min 2: 7 PVC Pass Thrus + 7 Ring Rows Min 3: :20 Hollow Hold + :20 Superman Strength Strict Pull ups (6×3 (as slow as possible)) Metcon HANG IT UP (AMRAP – Reps) AMRAP 13: Buy In – 1000m Run “in remaining time” 60 Double Unders 10 Hang DB Snatches (50/35) 60 Double Unders 20 Hang DB Snatches….Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 24 Jumping Jacks 12 Empty Bar Strict Press 6 Kip Swings 12 BW Reverse Lunges Partner Metcon CRUMBLE (Time) [Teams of 3] For Time [35 Minute Cap]: 90-60-30: Toes to Bar Front Rack Reverse Lunges (75/55) After each round… P1/2: 200m Run P3: Barbell Overhead Hold *Each partner will do the barbell hold each roundRead more