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

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