American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Toe Walk Heel Walk Knuckle Draggers Walking Active Samson Side to Side Lunge Alternating Quad Stretch High Knees Butt Kickers Side Shuffle 200 Meter Jog Begin to load up/pick items to walk down the “mile” with! Metcon WALKING DOWN THE “MILE” (Time) As a Group, take one odd object (per every 3 people) 1 Mile CHOICES: Sled Pull Sled Push D-Ball Sandbag Farmers CarryRead 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 KETTLEBELL SWINGS 10 KB Deadlifts 10 KB Swings (eye level) 7 KB Swings (overhead) BOX JUMPS 10 Box Step Ups 5 Box Jumps (low box/step down) 5 Box Jumps (workout height) CLUSTERS 0:30 Squat Hold [Coach: Depth/Low Back position] 5 Air Squats [Coach: Standards, Full Depth at Bottom, Hips extended at top] 5 Empty Bar Front Squats 5 Empty Bar Push Press 5 Empty Bar Thrusters 5 Empty Bar Clusters PUSH-UPS 0:30 Plank Hold 5 Knee Push-Ups 5 Push-Ups 5 Elevated Pushups Hero Wod CHRIS KYLE (Time) 3 Rounds: 40 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 40 Clusters (65/45 lb) 40 Elevated Push-Ups (feet...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Row 3 Pullups 6 Pushups 9 Air Squats Muscle up transition practice Recovery Flow Metcon (No Measure) AMRAP 1:30 x 10 Rounds: 200m/150m Row Odd: Ring Muscle Ups/Burpee Pullups on Rings Even: Bar Muscle Ups/Burpee Pulls on Bar REST :30Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Dive-Bombers (Updog to Down Dog) 0:30 Glute Bridges 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD BENCH PRESS 10 Push-ups [Coach: Knee/Hands elevated are great] :20 Standing PVC “Breaking the Bar” Hold [Coach: Athletes Hold PVC at eye level and engage lats] 10 Standing PVC “Bench”/Horizontal Press [Coach: Assess bar path, eye level to sternum] 3 Pausing PVC Bench Press Hold athletes in setup [Coach: Assess planted feet, glutes/shoulders set and on the bench] 5 Pausing Coach Led Empty Barbell Bench press [Coach: Pause at start/finish over eyes & at chest] 5 Bench Presses Strength Bench Press (5×2) Metcon Warm-up (No Measure) SPECIFIC WARM UP [26:00 – 35:00] HANDSTAND PUSHUPS 0:30 Plank Hold 0:15 Handstand Hold 3 Negative Handstand Pushups/DB Jerks 3 Hand Stand Pushups/DB Push...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Glute Bridge walk outs 0:30 Straight legged sit-ups 0:30 Plank Shoulder taps TECHNIQUE & BUILD NO TOUCH DEADLIFTS with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff legged Deadlifts 5 Front Squats get one set of plates on the bar, just to get the bar off the floor 4 No Touch Deadlifts [Coach: Bar starts at the pockets, then down to an inch off the floor and back, is one rep…] Strength Deadlift (5×2) *No Touch* Metcon Warm-up (No Measure) **get workout weight on the bar SPECIFIC WARM UP TOES TO BAR 10 Scap retractions 5 Kip Swings 5 Hanging Knee Raises 5 Kipping Knees to Chest 5 Toes to Bar BURPEES OVER THE BAR...Read more