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 Ten Meters of Each: Knuckle Draggers Walking Active Samson Side to Side Lunges High Knees Butt Kickers 200 Meter Jog TECHNIQUE & BUILD WALL BALLS 0:30 Squat Hold [Coach: Full Depth] 5 Air Squats [Coach: Full Extension at top of squat] 5 Med. Ball Front Squats [Coach: Hands under the ball] 5 Med. Ball Push Press [Coach: Hips fire then arms] 5 Med. Ball Thrusters [Coach: Full Depth + Overhead] 5 Wall Balls [Coach: Accuracy, hit the target] SPECIFIC WARM UP PUSH-UPS 0:30 Front Plank [Coach: Body in straight line, shoulders, hips, knees and ankles.] PRACTICE ROUND 200 Meter Run 5 Push-Ups (each partner) 5 Wall Balls (each partner) Partner Metcon UPHILL BATTLE (AMRAP – Rounds and Reps) [TEAMS OF 3] AMRAP 30: 150 Push-ups 150 Wall Balls (20/14) Every 10 Minutes [Starting at 0:00]: 1,000 Meter...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP RUN 10 Meters Toe Walk Heel Walk Lunge and Reach Frankensteins Side Shuffle High Skips Long Skips Karaoke High Knees Butt Kicks 200m Run DEADLIFTS Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Build to Opening Weight for “No Touch” Deadlifts BURPEE DB DEADLIFTS 5 Frog Hops 5 Single DB Deadlift (each) 3 Burpees 3 Double DB Deadlifts 3 Burpee DB Deadlifts Strength Deadlift (5×3) *No Touch* Hero Wod TUMILSON (Time) 8 Rounds: 200m Run 11 Burpee Dumbbell Deadlifts (50/35)U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He...Read more

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