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

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