American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 10 meters of each: Knuckle Draggers Cradle Stretch Walking Active Samson Alternating Quad Stretch Side to Side Lunge High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD ROPE CLIMBS 0:30 PVC Lat Stretch 5 Rope Pullups 5 Rope Knee Raises 1 Rope Climbs BURPEES :30 Plank 5 Frog Hops 5 Up Downs 3 Burpees 200m Jog Hero Wod Sisson (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 15-ft rope climb, 1 ascent 5 burpees 200-meter run If you have a 20# vest or body armor, wear it.U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survived by his parents, Kevin...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Active Spiderman Stretch 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Down Dog (Pedal Feet) 0:30 Couch Stretch (left side) 0:30 Couch Stretch (right side) SPECIFIC WARM UP MACHINE WARMUP 0:30 Easy Bike 0:30 Moderate Bike 0:30 Fast Bike 0:30 Easy Ski 0:30 Moderate Ski 0:30 Fast Ski GHD SIT-UPS Talk about set up on GHDs 5 to Parallel 5 Regular WALL WALKS 0:30 Front Plank 0:30 Active Twisted Cross 0:30 Plank Shoulder Taps 3 Half Wall Walks 1 Wall Walk Recovery Flow Metcon (AMRAP – Reps) EMOM 35: 1 – Calorie Ski 2 – GHD Situps 3 – Calorie Bike Erg 4 – Wall Walks 5 – RESTRead more

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