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

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