American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Down dog 0:30 Cossack Squats 0:30 Glute Bridges 0:30 Alternating Quad Stretch 2 Rounds: 1:00 Easy Bike 0:30 Hollow Hold 0:30 Hollow Rocks MOBILITY 1:00 Rig/Rack/Pole Assisted Squat Hold TECHNIQUE & BUILD STRICT PRESS with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts 0:15 Front Squats MED BALL 5 Slow Med Ball Squats 5 Med Ball Thrusters 5 Pausing Wall Balls [Coach: hold athletes at the bottom of the squat fro 0:05 then call go] 5 Strict Presses, Pausing Overhead [Coach: Assess midline, no flared ribs, look for hips under the body] BUILD UP TO 60% MED BALL 5 Slow Med Ball Squats 5 Med Ball Thrusters 5 Pausing Wall Balls [Coach: hold...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Easy Row 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Easy Row 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) 0:30 Pigeon Pose on Box (left side) 0:30 Pigeon Pose on Box (right side) TECHNIQUE & BUILD POWER CLEAN with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats 3 High Hang Power Cleans (from the pockets) [Coach: Fast Elbows through, pull the barbell to the shoulder] 3 Hang Power Cleans (above the knee) [Coach: Hips Extend then arms pull] 3 Power Cleans, Pausing in the catch position [Coach: Close bar path, Hips back in catch] EMOM 15: Minutes 1-5: 3 Tall Cleans Minutes 6-10: 3 Clean Pulls Minutes 11-15: 3 Power Cleans Metcon...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 10m Each of… Knee Hugs Knuckle Draggers Alternating Quad Stretch Cradle Walk Side to Side Lunge Butt Kickers High Knees Side Shuffle out Side Shuffle back 1/2 Speed Run 3/4 Speed Run TECHNIQUE & BUILD TOES TO BAR 10 Scap Retractions 5 Kip Swings 5 Hanging Knee Raises 5 Kipping Knee to Chest 5 Toes to Bar BACK SQUAT with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Pausing Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts 0:15 Front Squats 5 Tempo Back Squats, 0:05 Down [Coach: Count athletes 1-2-3-4-5 through the descent in the squat then hold them at the bottom before standing] BUILD UP TO 60% Strength Back Squat (6×6 with a 6 second negative) *all sets @ 60% Metcon TIPPY TOES (Time) AMRAP 10: 10 Toes to Bar...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Round 1: P1 – Row P2 – Plank Hold Round 2: P1 – Row P2 – Spiderman Lunge Round 3: P1 – Row P2 – KB Front Rack Hold Round 4: P1 – Row P2 – Box Step Up Partner Metcon PROUD MARY (Distance) 300m Partner Barbell Carry (135/95) Max Distance Row in 5:00 (switching each :30) 40 Box Step Ups w/ Plate Max Distance Row in 5:00 (switching each :30) 40 Box Step Ups w/ Plate Max Distance Row in 5:00 (switching each :30) 40 Box Step Ups w/ Bar Max Distance Row in 5:00 (switching each :30) 300m Partner Barbell Carry (135/95)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Cossack Squats 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats TECHNIQUE & BUILD SQUAT CLEANS 0:30 Squat Hold [Coach: Depth/Low Back position] 5 Air Squats [Coach: Standards, Full Depth at Bottom, Hips extended at top] 5 Shrugs 5 Shrug High Pull 5 Muscle Cleans 5 Power Cleans 5 Front Squats 5 Squat Cleans HANDSTAND PUSH-UPS 0:30 Handstand Hold 5 Kipping HSPUs 5 Strict HSPUs 5 Kipping Deficit HSPUs Hero Wod JJ (Time) 1-2-3-4-5-6-7-8-9-10 Squat Cleans (185/135) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushups (6″/4″)U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting...Read more