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

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