American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Alternating Quad Stretch 0:30 Mountain Climbers 0:30 Glute Bridges 200 Meter Easy Run TECHNIQUE & BUILD Empty Barbell 5 Good Mornings’ 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts SPECIFIC WARM UP RUN 0:30 Knuckle Draggers 0:15 High Knees 0:15 Butt Kickers Run 200 Meters DOUBLE DUMBBELL PUSH JERK 3 Empty handed “Dip & Holds” [Coach: Vertical torso, weight in full foot] 3 Single Arm Dumbbell Push Press (each side) [Coach: Dip then drive, Hips go then arms go] 3 Single Arm Dumbbell Push Jerk (each side) [Coach: Jump to get DBs weightless, then drop hips and punch] 5 Double Dumbbell Push Jerks [Coach:Midline Overhead, Squeeze Abs] 5 Deadlifts [Coach: First break from the top of each rep is hips back] 5 Super Light Weight No-Touch Deadlifts [Coach: Hold athletes at...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Single Unders 0:30 Hollow Hold 0:30 Arch Hold 0:30 Sit-Ups SPECIFIC WARM UP DOUBLE UNDERS 0:20 Single Unders 20 Penguin Hops 20 Double Unders PUSH-UPS 0:20 Plank [Coach: Ankle to shoulder in a straight line] 5 Push-Ups, pausing on the floor [Coach: check end range motion on the floor] 5 Push-Ups TOES TO BAR 0:20 Hollow Hold 0:20 Arch/Superman Hold 5 V-Ups [Coach: Bring the arms to your feet as your feet rise] 5 Kip Swings [Coach: Use the lats, press down/forward on bar] 5 Hanging Knees Raises (no kip) 5 Kipping Knees to Chest 5 Toes to Bar TECHNIQUE & BUILD BENCH PRESS 0:30 Pec Stretch on Wall (left) 0:30 Pec Stretch on Wall (right)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 100m Run 0:30 Squat to Stand 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) TECHNIQUE & BUILD WALL BALLS 0:30 Squats to a Med. Ball [Coach: Upright Torso on the Squat] 5 DB Goblet Squats 5 DB Shoulder to Overheads 5 DB Snatches 5 Burpees SPECIFIC WARM UP RUN 100m Run 100m Run w/ Medball 3 DB Squat Cleans (each) 3 DB Devil’s Press (each) 10 Russian Twists (each) Metcon JUNETEENTH (Time) 6 Rounds: 400m Medball Run (20/14) 19 Single DB Squat Cleans (50/35) 18 Single DB Devil’s Press (50/35) 65 Russian Twists (20/14) *Partners will run together sharing the medball *Partners will spilt the reps of the DB Squat Cleans, Devil’s Press and Russian TwistsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Meters of Each: Knuckle Draggers Alternating Quad Stretch Side to Side Lunge Walk on Heels Walk on Toes High Knees Butt Kickers High Skips 200 Meter Jog POWER CLEAN [Today’s Focus will be on the receiving position in the Power Clean] Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Stiff Legged Deadlifts 5 Muscle Cleans [Coach: Pull the bar to the shoulders] 5 High Hang Power Cleans [Coach: Drop and Meet the bar] 5 Hang Power Cleans, Pausing in catch position [Coach: Hips back, elbows through] 5 Full Power Cleans 5 Cleans at light Weight 5 Cleans at Moderate/Workout Weight Partner Metcon POWER IN NUMBERS (PRIDE WOD) (Time) 120 Hang Power Cleans 60 Burpees Over Bar 30 “Locked Arm” Sit UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Push-Up to Down Dog 0:30 Squat to Stand 1:00 Row TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 5 Back Squats, Pausing Coach Led [Coach: Hold athletes below parallel, evaluate and repeat] Build to starting weight Strength Back Squat (5×4) Metcon Warm-up (No Measure) ROW 0:30 Easy Row 0:30 Fast Row 0:30 Easy Row THRUSTER [Empty Barbell] 5 Thrusters, Pausing overhead [Coach: Finish position, full elbow extension] DOUBLE UNDERS 0:20 Single Unders 20 Penguin Hops 20 Double Unders JUMPIN JACKIE (Time) 1,000/800 Meter Row 50 Thrusters (45/35) 150 Double Unders 50 Thrusters (45/35) 1,000/800 Meter RowRead more