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

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