American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Knuckle Draggers 0:30 Air Squats 0:30 Pigeon Pose (left) 0:30 Pigeon Pose (right) 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD STRICT PRESS with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Front Squats 3 Strict Presses [Coach: Hold athlete in setup, assess stance, grip and midline stability] 3 Strict Presses, Pausing at eye level [Coach: Assess Bar Path. Head should be back slightly allowing for bar to move straight up] 3 Strict Presses [Coach; Assess Finish position/lockout] Strength Shoulder Press (5×3) Metcon Warm-up (No Measure) SPECIFIC WARM UP [28:00 – 34:00] RUN 10 Meters of: High Knees Butt Kickers Side Shuffle out Side Shuffle Back Run 200 Meters DUMBBELL FRONT SQUATS 5 Air Squats 5 Goblet Squats 5 Double...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Bike 10 Meters of Each: Walking Active Samson Side to Side Lunge Knuckle Draggers Alternating Quad Stretch High Knees Butt Kickers Side Shuffle (out) Side Shuffle (back) Heel Walk Toe Walk 200m Run TECHNIQUE & BUILD BOX JUMPS 10 Pausing Glute Bridges 0:30 Box Step-Ups 5 Box Jumps [Coach: Hip Extension to jump then again on top of the box] SPECIFIC WARM UP PUSH-UPS 10 Scap Push-Ups 0:30 Front Plank on Hands 2 Push-Up Negative [Coach: Elbows 45 degrees or closer] 5 Push-Ups [Coach: Full Range of Motion] Metcon RICH MAHOGANY (AMRAP – Reps) AMRAP 3 x 10 Rounds: 1,000/800 Meter Bike Max Reps Rounds 1, 4, 7: Push-ups Rounds 2, 5, 8: Box Jumps (24″/20″) Rounds 3, 6, 9: Shuttle Runs (10-Meters) Round 10: Athlete’s ChoiceRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Plank Shoulder taps 0:30 Arm Circles (backwards) 0:30 Arm Circles (forwards) 0:30 Jumping Jacks 0:30 Active Twisted Cross 0:30 Pausing Glute Bridges 0:30 Single Unders 0:30 Calf stretch on post (left) 0:30 Calf stretch on post (right) TECHNIQUE & BUILD DUMBBELL SNATCHES 10 Alternating Dumbbell Deadlifts [Coach: Drop Hips, set Back, then stand] 3 Dumbbell High Pulls (Each Arm) [Coach: Get tall, then pull, DB stays close] 3 Single Dumbbell Strict Presses (Each Arm) [Coach: Finish position, bicep to ear] 6 Alternating Dumbbell Snatches [Coach: High pull to get the db weightless, then drop the hips, pull under and punch) 6 Alternating Dumbbell Snatches [Coach: Switch hands in the air or on the ground] SPECIFIC WARM UP DOUBLE UNDERS 30 Single Unders 0:30 Fast Single Unders 20 Penguin Hops 20 Double Unders...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Row 0:30 Active Spiderman 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) 1:00 Row 0:30 Knuckle Draggers 0:30 Squat Hold 0:30 Fast Row TECHNIQUE & BUILD WALL BALLS 0:30 Squats to a Med. Ball 5 Med. Ball Front Squats [Coach: Ball stays high] 5 Med. Ball Thrusters [Coach: Carry motion through from lower to upper body] 5 Wall Balls [Coach: Full Depth and ball hits target ABMAT SIT-UPS 0:30 Hollow Hold 5 Abmat Sit-ups [Coach: mat supports low back, not rocking over] BACK SQUATS with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Pausing Back Squats 3 Back Squats, Pausing below parallel [Coach: Screw the feet into the floor] 3 Back Squats [Coach: Midline keeps torso stable] Strength Back Squat (5×3) Metcon 10-DINITIS (Calories) On the 2:00 x 10 Rounds: 15 Wallballs (20/14) 15...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog (Pedal Calves in down dog) 200 Meter Run 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 7 Hand Release Push-Ups [Coach: Hands come off floor completely] TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 2 Pull-Up Negatives [Coach: Full Range of Motion, Find the bottom of a rep] 2 Strict Pull-Ups [Coach: Meaty grip on the bar, knuckles over] BENCH PRESS 10 Empty Bar Bench 25 Band Pull Aparts 5 Light Weight Bench 25 Band Pull Aparts 5 Moderate Weight Bench 25 Band Pull Aparts Strength Weighted Pull-ups (5×3) Bench Press (5×3) Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-upsRead more