American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Push-Up to Down Dog 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Jumping Jacks 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD MACHO MAN with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats Power Clean 3 Muscle Cleans [Coach: Pull the Barbell to the shoulder] 3 Power Cleans [Coach: Hips Back in the Catch position] Front Squats 3 Pausing Front Squats [Coach: Full Depth at the bottom and Full Extension at the top] Push Jerks 3 Strict Presses [Coach: Bar Path, head out of the way then back under the bar] 3 Push Presses [Coach: Big Jump, Hips then Arms, use the big muscles of the body] 3 Push Jerks [Coach: Big Jump,...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Row 0:30 Bodyweight Good Mornings 0:30 Box Step-Ups 0:30 Row 0:30 Side to Side Lunge 0:30 Knee Hugs 0:30 Pigeon Pose on a Box (left side) 0:30 Pigeon Pose on a Box (right side) 0:30 Calf Stretch on Box 0:30 Calf Stretch on Box TECHNIQUE & BUILD ROW 1:00 of: 5 Hard Pulls then 5 Slow Pulls 0:30 3 Hard Pulls then 5 Slow Pulls 5 Calorie Row DOUBLE DUMBBELL STEP-UP 0:30 Alternating Reverse Lunges 0:30 Box Step-Ups 0:20 Single DB Goblet Box Step-Ups 0:20 Single DB Box Step-Ups, DB by Side [Coach: Step onto box, lean over front toes, then stand] 0:20 Double Dumbbell Box Step-Up ABMAT SIT-UPS 0:30 Hollow Hold 4 V-Ups 6 Abmat Sit-Ups PRACTICE ROUND 10/7 Calorie Row 4 Step-Ups 6 Sit-Ups 4...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 200m Run 0:30 Box Step-Ups 0:30 Bodyweight Good Mornings 0:30 Alternating Quad Stretch 0:30 Box Step-Ups 0:30 Straight Legged Sit-Ups 0:30 Pausing Glute Bridges TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats 5 Deadlifts, Holding in Set-Up Position each time [Coach: Bar staying close, Lats turned on] 5 Deadlifts [Coach: Shoulders just in front of the bar at all times until the finish] take 4:00 and get workout weight on the bar SPECIFIC WARM UP RUN 10m Each High Knees Butt Kicks Skips Side Shuffle 200m Run TOES TO BAR 0:30 Hollow Hold 0:30 Superman Hold 10 Scap Retractions 5 Kip Swings [Coach: Find the same positions from the floor, in...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP :30 Row :30 Active Samson :30 Knuckle draggers :30 Row :30Hollow Hold :30 Push-Up to Down Dog :30 Squat Hold TECHNIQUE & BUILD BACK SQUATS with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs 5 Pause Back Squats Build to starting weight Strength Back Squat (5×2) Metcon Warm-up (No Measure) 5 Snatch Grip Behind the Neck Jerks 5 Snatch Grip Stiff Legged Deadlifts 3 Power Snatches, from the pockets [Coach: Keep the bar close] 3 Power Snatches from above the knee [Coach: Pull the bar into the pockets, get tall then pull] 3 Power Snatches from Mid-Shin [Coach: Setup, take a second to pull bar into body, get a big chest look up and then go] Get workout weight on the bar RANDY AND KAREN...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Easy Bike 0:30 Knuckle Draggers 0:30 Bike 0:30 Slow Single Unders 0:30 Pec stretch on wall (each side) SPECIFIC WARM UP BIKE 0:30 Easy 0:30 Faster 0:30 Fast 1:00 Easy DOUBLE UNDERS 0:30 Single Unders 10 Low and Fast Singles 10 High and Slow Singles 20 Double Unders TECHNIQUE & BUILD PUSH PRESS 3 Dip and Holds, thumbs to shoulders [Coach: Athletes dipping straight up and down, shoulders over hips] 3 Empty Handed Push Presses [Coach: Hips finish extending, then arms press] with an empty barbell 5 Coach Led Push Presses [Coach: Hold athletes in the finish overhead, look for full elbow extension] Strength Push Press (5×2) Metcon SNAP, CRACKLE, POP (10 Rounds for time) On the 2:00 x 10 Rounds: 500/400 Meter Bike 30 Double Unders 10 Push Press (75/55) Long Haulers...Read more