American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP :30 Easy Row :30 Active Spidermans :30 Step Back Reverse Lunges :30 Moderate Row :30 Active Samson :30 Box Step-ups :30 Faster Row :30 Air Squats :30 Box Jumps (Step Down) TECHNIQUE & BUILD POWER CLEANS Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Coach: Big Focus on the Hip today, Extending all the way at the top of Box Jumps and catching with the hips back on Power Cleans even when fatigued after the row.] 3 High Hang Power Cleans [Coach: Fast elbows] 4 Hang Power Cleans (Above the Knee) [Coach: Hips extend then arms through and under] 5 Power Cleans [Coach: Hips back in the catch] ##BUILD (5:00) 5 Cleans at round 3 Weight 5 Cleans at round 2 Weight 5 Cleans...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Active Spiderman 0:30 Cossack Squats 0:30 Inchworm to Push-Up 0:30 Knuckle Draggers TECHNIQUE & BUILD [7:00 – 10:00] FRONT RACK REVERSE LUNGES 0:30 Step Back Reverse Lunges Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Front Squats 10 Step Back Reverse Lunges, Pause knee to floor [Coach: Front Knee over the toes, Back knee on the ground, Front rack maintained] SPECIFIC WARM UP [10:00 – 16:00] SIT-UPS 10 AbMat Sit-Ups [Coach: Butts Stay on the floor, no teeter totter over mat] SHUTTLE RUN 0:20 High Knees 0:20 Butt Kickers 0:20 High Skips in Place 0:30 Side to Side Lunge 0:30 Side Shuffle (10m) 8 Shuttle Runs [Coach: Turn towards the same landmark at each end of the run] FARMERS CARRY 5 Single Dumbbell Suitcase Deadlifts (Right)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:30 Push-Up to Down Dog TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Snatch Grip Behind the Neck Strict Presses 5 Snatch Grip Stiff Legged Deadlifts BIKE 0:30 Easy 0:30 Fast 0:30 Easy POWER SNATCH 5 ‘Touch and Go’ Power Snatches [Coach: Hit same positions on the way down as the way up, mid-shin to pockets to overhead then overhead to pockets to mid-shin] BIKE 0:30 Easy 0:30 Fast 0:30 Easy PRACTICE ROUND 500/400 Meter Bike 8 Overhead Squats 8 Snatches 3 x 1/4 Depth Overhead Squats [Coach: Check elbows straight] 3 x 1/2 Depth Overhead Squats [Coach: Chest stays upright] 5 Full Depth Overhead Squats [Coach: Bar stays over mid foot while overhead] Strength Overhead Squat (5×5) Metcon RACE TO RANDY (Time) Every 4 Minutes Until...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Single Unders 0:30 Knuckle Draggers 0:30 Alternating Quad Stretch 0:30 Double Unders TECHNIQUE & BUILD 10 Meters of Each: Side to Side Lunge Walk on Heels Walk on Toes High Knees Butt Kickers High Skips [Coach: Every Run is leaning forward and catching yourself over and over, catch on the front of your foot not the back] 200 Meter Jog SPECIFIC WARM UP Practice Round 100 Meter Row 15 Double Unders 100 Meter Run 15 Double Unders 100 Meter Row Metcon DUDE WHERE’S MY BAR (Time) 2,000/1,600 Meter Row 150 Double Unders 1 Mile Run 150 Double Unders 2,000/1,600 Meter RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP :30 Active Samson Stretch :30 Air Squats :30 Push-Up to Down Dog :30 Jumping Jacks TECHNIQUE & BUILD Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats DUMBBELL THRUSTER 5 Goblet Squats 5 Strict Press (each arm) [Coach: Bicep to ear, shoulders square to hips] 5 Double Dumbbell Front Squats 3 Double Dumbbell Push Press [Coach: Hips extend then arms extend] 3 Double Dumbbell Thrusters [Coach: Hips then Arms] BURPEE PULL-UPS :20 Frog Hops 10 Scap Retractions 5 Slow Burpees 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 2 Burpee Pull-Ups DEADLIFT 5 Deadlifts [Coach: Neutral Spine, Eyes up] With a Light Weight 5 Deadstop Deadlifts [Coach: “Stand…Reset…Hold…”] Strength Deadlift (5×5 (Deadstop)) Metcon GIDDY UP (AMRAP – Reps) AMRAP 15: 1 Deadlift (225/155) 1 Burpee Pull-up...Read more