American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Cossack Squats 0:30 Bike 0:30 Straight Legged Sit-ups 0:30 Active Twisted Cross 0:30 Bike 0:30 Calf stretch on post (right side) 0:30 Calf stretch on post (left side) TECHNIQUE & BUILD TOES TO BAR 0:30 Hollow Hold [Coach: Check body positions, Shoulders and feet off floor] 0:30 Superman Hold [Coach: Check body positions, Shoulders and feet off floor] 10 Scap Retractions 5 Kip Swings [Coach: Press Down and forward on the bar in the hollow position] 5 Hanging Knees to Chest [Coach: Try not to swing here, athletes should be exerting force on the bar and going slowly] 5 Kipping Knees to Chest [Coach: Big arch position, Chest through in front, Press to hollow feet come forward then knees up.] 5 Toes to Bar [Coach: Tap toes to bar and bring...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Plank Shoulder Taps 0:30 Cossack Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Laying Front Rack Stretch TECHNIQUE & BUILD BURPEE PULL-UP 0:20 Frog Hops 10 Scap Retractions 5 Burpees 5 Kip Swings 5 Burpees to a target (the pull-up bar) 2 Pull-Ups 3 Burpee Pull-Ups BOX JUMPS 0:30 Box Step-Ups 5 Box Jumps [Coach; Full hip extension at top] FRONT SQUAT with an empty barbell 5 Good Mornings 5 Elbow rotations 5 Stiff Legged Deadlifts 5 Front Squats 5 Temp Front Squats to a pause, 0:03 down [Coach: Hips and Knees initiating at same time, depth] 3 Front Squats Strength Front Squat (5×3) Metcon THE ADMIRAL (Time) 3 Rounds: 20 Burpee Pull-ups 20 Front Squats (155/105) 20 Box Jumps (24″/20″)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Plank Shoulder Taps 0:30 Hollow Hold 0:30 Row 0:30 Calf Stretch on post (left side) 0:30 Calf Stretch on post (right side) 0:30 Row TECHNIQUE & BUILD ROW 0:30 Arms Only Row [Coach: Finish at the middle of the chest] 0:30 Legs only row [Coach: Sitting tall on seat, knees extend then lean back, lean in then knees bend] 0:30 Legs then arms Segmented rowing [Coach: Intentional pause between the legs finishing and the arms pulling and on the way back in, legs, pause, arms, pause, arms, pause , legs] 1:00 Rowing SPECIFIC WARM UP DOUBLE UNDERS 0:20 Single Unders 20 Penguin Hops 0:30 Double Unders/Double Under Practice [Coach: Look for irregular hops on DU attempts] SIT-UPS 5 Abmat Sit-ups FARMERS CARRY 5 Suitcase Deadlifts (each side) 5 Double Dumbbell Deadlifts...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Bike 0:30 Knuckle Draggers 0:30 Squat to Stand 0:30 Pausing Glute Bridges 0:30 Squat Hold 0:30 Air Squats 1:00 Bike TECHNIQUE & BUILD HANG CLEANS with an empty barbell 0:30 Good Mornings 0:30 Slow Elbow Rotations 0:15 Back Squats 0:15 Stiff Legged Deadlifts 5 Hang Cleans, Pausing in Catch Position [Coach: Hips back, Elbows through] Strength Hang Clean (5×3) Metcon BREAK PADS (Calories) 5 Rounds x AMRAP 3: 9 Hang Power Cleans (135/95) 45 Air Squats Max Calorie Bike REST 1:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Row 0:30 Active Spiderman 0:30 Squat to Stand 0:30 Alt Good Mornings 0:30 Row 0:30 Glute Bridge Walk Outs 0:30 Hollow Hold TECHNIQUE & BUILD DEADLIFT with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 5 Deadlifts, Pausing above knee, on the way up and down [Coach: Shins should be close to vertical above the knee, knee bends below] TOES TO BAR 10 Scap Retractions 5 Kip Swings 5 Hanging Knee Raises 5 Kipping Knees to Chest 5 Toes to Bar Practice Round 100 Meter Row 4 Deadlifts 4 Toes to Bar Strength Deadlift (5×3) Partner Metcon INSIDE JOKE (Time) [TEAMS OF 3] For Time: 50-40-30-20-10: Deadlifts (225/155) Toes to Bar After Each Round: 1,000/800 Meter RowRead more