American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Biking 0:30 Active Spiderman 0:30 Easy Rowing 0:30 Bodyweight Good Mornings 0:30 Easy Running 0:30 Squat to Stand SPECIFIC WARM UP RUN ten meters of each Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge Heel Walk Toe Walk High Knees Butt Kickers 200m Easy 200m Fast ROW 0:30 Easy Row 5 Hard Strokes 5 Easy Strokes 5 Hard Strokes 5 Easy Strokes 1:00 Row BIKE 0:30 Easy Bike 0:10 Fast Bike 0:30 Easy Bike 0:10 Fast Bike 1:00 Bike TECHNIQUE & BUILD STRICT PULL-UP 10 Scap Retractions 5 Kip Swings 0:10 Hold at top of rep (chin over bar, rings to chest) [Coach: Check end range of motion) 1-3 Strict Pull-Ups or Ring Rows [Coach: Drive elbows to the floor] Strength Pull-ups (Max Unbroken Set of Strict Pullups) Metcon CROSSFIT TRI...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 Bike 0:30 Cossack Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD BACK SQUAT with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Kang Squats 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts 5 Pausing Back Squats [Coach: Look for hyperextension of the low/mid back as athletes compensate for hip/anke limitations] 5 Back Squats [Coach: Athletes should be bracing through the whole movement, gathering and holding their breath on the way down, then holding or releasing that air on the way back up. Strength Back Squat (Build to a Heavy Single) 15:00 to find 1RM Metcon Warm-up (No Measure) SPECIFIC WARM UP [25:00 – 32:00] BIKE 0:30 Slow 0:30 Fast AIR SQUATS 0:20 Squat Hold 5 Air Squats DOUBLE UNDERS 0:20...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each Walking Active Samson Side to Side Lunge 3 Air Squats + 1 Jump Knuckle Draggers High Knees Butt Kickers 200m jog TECHNIQUE & BUILD 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 3 Strict Presses pausing at eye level then finish overhead [Coach: Assess bar path and rib flare. The head should move not midline or arms] 3 Strict Presses, Hold overhead [Coach: Assess Lockout Overhead] Strength Shoulder Press (Build to a Heavy Single) 15:00 to find a 1RM Metcon STRICTLY BUSINESS (AMRAP – Reps) AMRAP 20: 400 Meter Run Max Unbroken Strict Press (60% 1RM)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Knuckle Draggers 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Push-Up to Down Dog 0:30 Body Weight Good Mornings 0:30 Front Plank 0:30 Straight Legged Sit-Ups 0:30 Glute Bridges 5 Single Leg Glute Bridges (each side) WALL BALLS 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Squats to the Med. Ball 5 Med Ball Front Squats 5 Med Ball Push Press 5 Med Ball Thrusters 5 Wall Balls DEADLIFTS 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 5 Empty Barbell Deadlifts [Coach: Hold the bar with an active shoulder, keep the bar close] 5 Empty Barbell Deadlifts [Coach: Feet Hip Width, pressing through the full foot, toe to heel] Strength Deadlift (Build to a Heavy Single)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Partner 1: 10 Meters of Each: Knuckle Draggers Quad Stretch Walking Active Samson Stretch Side to Side Lunge High Knees Butt Kickers Side Shuffle out SIde Shuffle back Partner 2: Row TECHNIQUE & BUILD DUMBBELL HANG CLEAN & JERK 10 Alternating Dumbbell Deadlifts 5 Dumbbell Strict Presses (a hand on each side of the dumbbell) Find the hang position 3 Hang High Pulls (each arm) [Coach: From the hang, Jump then pull] 3 Hang Cleans (each arm) [Coach: elbow through and under supporting the front side of the dumbbell] 3 Push Press (each arm) [Coach: Hips then arms again, Jump then punch] 3 Push Jerks (each arm) [Coach: Redip, lock out the elbow, THEN stand] 5 Hang Clean and Jerks (each arm) Partner Metcon LAND AND SEA (AMRAP – Reps) 10 Rounds x AMRAP 4: 300 Meter...Read more