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

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