American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 10 Meters of each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunges High Knees Butt Kickers 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD ROPE CLIMBS on a pull-up bar 10 Scap Retractions 5 Hanging Knee Raises 1-3 Strict Pull-Ups/Ring Rows 2 Rope Pull-Ups [Coach: Stay close to the rope] 2 Foot Lock to Stands [Coach: No sliding down the rope] 1 Rope Climb SPECIFIC WARM UP CLEANS with an empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 5 High Pulls 5 Muscle Clean 5 Power Cleans [Coach: Hips back in the catch, elbows through] Find workout weight Partner Metcon PARTNER GLEN (Time) 60 Cleans (135/95) Run 1 mile 20 Rope Climbs Run 1 mile 100 Burpees...Read 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 WARMUP RUN 10 Meters of: High Knees Butt Kickers Side Shuffle out Side Shuffle Back Run 200 Meters DOUBLE UNDERS :20 Single Unders :20 Double Unders WALLBALLS 5 Front Squats 5 Strict Press...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 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) SPECIFIC WARM UP CLEAN & JERK with an empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 5 Cleans [Coach: Hips back in the catch, elbows through] 2 Dip & Holds, No barbell, thumbs to shoulders [Coach: Vertical Torso, Full foot on the ground] 2 Push Press, with an empty barbell [Coach: Big jump then punch] 5 Push Jerks, Pausing in catch then stand [Coach: Midline stabilization, ribs tucked] Find workout weight SHUTTLE RUNS 10 Meter Heel Walk 10 Meter Toe Walk 4 Shuttle Runs Practice Round 1 Shuttle Run 2 Clean and Jerks 2 Shuttle Run 1 Clean...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Row 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 1:00 Row 10 PVC Pass Thrus :30 PVC Shoulder Stretch 10 PVC Shoulder Press SPECIFIC WARM UP ROW :15 arms only row :15 legs only row :30 16 s/m :30 20 s/m :30 24 s/m :30 28 s/m :30 32 s/m :30 36 s/m HANDSTAND WALK 10:00 HS Walk Practice Metcon LCQ Event 2 (Distance) 2000m Row Max Distance handstand walk in the time remaining Women- 10:00 CAP Men- 9:00 CAPRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 100m Run 0:30 Active Spiderman 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) 100m Run 0:30 Knuckle Draggers 0:30 Squat Hold 100m Run TECHNIQUE & BUILD THRUSTER with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Pausing Front Squats 5 Strict Press 3 Thrusters, Pausing below parallel [Coach: Screw the feet into the floor] 3 Thrusters [Coach: Midline keeps torso stable] Build to a heavy Strength Thruster (Build to a heavy) Metcon Warm-up (No Measure) PULLUPS :20 Dead Hang 10 Scap Pullups 3×5 Perfect Kips 1-3 Strict Pullups 3×5 Pullups LCQ Event 1 (AMRAP – Reps) From 0:00-2:00 20 Thrusters (135/95) Max Pullups From 2:00-4:00 Rest From 4:00-6:00 20 Pullups Max Thrusters (135/95)Read more