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, 4, 3, 2, 1) Build to Heavy Bench Press (5, 4, 3, 2, 1) Build to Heavy Bodyweight Pump Metcon (No Measure) PUSH IT EMOM 12: 1: KB Pushups 2: Diamond Pushups 3: Crush Grip KB Floor Press...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Active Twisted Cross 0:30 Alternating Quad Stretch 0:30 Glute Bridges 0:30 Slow Squat Jumps 0:30 Dumbbell Assisted Straddle Stretch TECHNIQUE & BUILD ABMAT SIT-UPS 0:30 Hollow Hold 5 V-Ups 0.5 Abmat Sit-Up, lay back over the ab mat [Coach: thick side towards the athlete, mat fills curve of low spine] 5 Abmat Sit-Ups [Coach: Athletes butts stay on the floor, no ‘teeter-tottering’ on and off] SPECIFIC WARM UP [11:00 – 17:00] FARMERS CARRY 5 Suitcase Deadlifts (each side) 5 Double Dumbbell Deadlifts 40 Meter Farmers Carry (4 lengths) BOX JUMPS 10 Box Step-Ups 5 Box Jumps [Coach: Stand to full hip extension] SHUTTLE RUNS 4 Lengths of Side Shuffles 4 Lengths Light Jog 4 Lengths Fast STEP BACK LUNGES 10 Alternating Step Back Lunges [Coach: Back Knee touches the floor, stand to...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Moderate Row 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Row TECHNIQUE & BUILD with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts DEADLIFTS 5 Deadlifts [Coach: Proper Stance & Grip, Feet under hips, hip position] BACK SQUAT Coach: Proper Stance & Grip, Feet under shoulders, knee below hip crease] 5 Back Squats w/ Pause SHOULDER TO OVERHEAD [Coach: Shoulder to Overhead is getting the bar from point A at the shoulder to point B overhead, one of 3 ways, Strict Press, Push Press, or Jerk] 3 Strict Presses [Coach: Strict presses are the hardest of the 3, Look at Bar Path, Head out of the way then back through] 3 “Dip & Holds”...Read more

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