American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Knuckle Draggers Alternating Quad Stretch Walk on Toes Walk on Heels High Knees Butt Kickers 200 Meter Jog TECHNIQUE & BUILD SQUAT SNATCH with an empty barbell 5 Slow Good Mornings 5 Elbow Rotations 5 Behind the Neck Snatch Grip Strict Presses 5 Snatch Grip Stiff Legged Deadlifts 5 Snatch Grip Deadlift to Shrugs [Coach: Arms stay extended, get tall then shrug] 5 Snatch Grip Deadlift to High Pulls [Coach: Bar Stays close, Elbows high] 5 Power Snatches [Coach: Pull, Pull Under, Punch and Stand] 5 Overhead Squats 5 Squat Snatches Get Workout Weight on the Bar SPECIFIC WARM UP RUN 200 Meter Jog DOUBLE UNDERS 20 Penguin Hops 20 Double Unders Practice Round 100 Meter Run 10 Double Unders 1 Squat Snatch Metcon CROSS BREEZE (Time) For Time [35 Minute Cap]: 200...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 1:00 Bike 0:20 Front Plank on Hands 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] Build to starting weight Strength Weighted Pull-ups (5×4) Metcon Warm-up (No Measure) SPECIFIC WARM UP [27:00 – 33:00] DUMBBELL HANG CLEAN & JERKS 10 Alternating Dumbbell Deadlifts [Coach: Establish the hang position] 3 Dumbbell Hang High Pulls (right side) 3 Dumbbell Hang High Pulls (left side) [Coach: Get tall, then pull, dumbbell stays close] 3 Single Dumbbell Strict Press (right side) 3 Single Dumbbell Strict Press (left side) [Coach: Overhead position finishes bicep to ear, no flared ribs] 5 Dumbbell...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 1:00 Row 0:30 Shoulder tap + Shoulder Tap + Push-Up to Down Dog 0:30 Box Step-Ups 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) ROW 7/5 Cals Slow 7/5 Cals Fast 7/5 Cals Slow 7/5 Cals Fast BOX JUMPS 0:30 Box Step-ups 5 Box Jumps TECHNIQUE & BUILD With an Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats 5 Pausing Front Squats [Coach: Hold athletes below parallel, check elbows/front rack and knee/foot position] Build to opening weight Saturday Squats Front Squat (5×4) Partner Metcon PLEDGE OF ALLEGIANCE (Time) [Teams of 2] 1 Mile Run (together) 50 Front Squats (155/105) 100 Box Jumps (24/20)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:30 Plank Shoulder Taps 0:30 Active Samson 0:30 Faster Bike 0:30 Cossack Squats 0:30 Push-Up to Down Dog 0:30 Faster Bike TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats 5 High Hang Muscle Cleans [Coach: Pull the bar to the shoulder] 5 Hang Power Cleans [Coach: Big Jump then Shrug] 5 Power Cleans [Coach: Cycling, same on the way down as up, mid-shin, pockets, shoulder, pockets, mid-shin] With a Light Weight, 10 Power Cleans * With a Moderate/Workout Weight, 5 Power Cleans* SPECIFIC WARM UP BIKE 1:00 Bike BURPEES 0:20 Frog Hops 5 Slow Burpees Metcon ‘TIL DEATH DO US PART (Time) 5 Rounds: 15/12 Calorie Bike 10 Burpees Rest 5 Minutes 5 Rounds: 10 Power Cleans (135/95)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Inchworm to Push-Up 0:30 Active Samson 0:30 Bodyweight Good Mornings 0:30 Up Dog TECHNIQUE & BUILD ROW 0:30 Easy Row [Coach: Seat stays away from heels in catch position] 0:20 Legs Only Row [Coach: Drive through heels] 0:30 Fast Row [Coach: Arms are the first thing back towards the rower after each stroke] 1:00 Row [Coach: Flat Chain on the pull and return] SPECIFIC WARM UP [10:00 – 17:00] PULL-UPS 10 Scap Retractions 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 2 Strict Pull-Ups PUSH-UPS 0:30 Front Plank 5 Hand Elevated or Knee Push-Ups 5 Push-Ups SIT-UPS 0:20 Hollow Hold 5 Abmat Sit-Ups Recovery Flow WHO-VILLE (No Measure) On the 2:00 x 15 Rounds: 5 Strict Pull-ups 10 Air Squats 15 AbMat Sit-ups Max Calorie MachineRead more