American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Samson 0:30 Air Squats 0:30 Bodyweight Good Mornings TECHNIQUE & BUILD 10 Scap Retractions 5 Kip Swings 5 Hanging knee raises 3 Pull-ups With a Light Weight 5 Weighted Pull-Ups [Coach: Athletes can hold a dumbbell between their feet/knees or use a belt today] *while building to heavy weighted pullup ROPE CLIMBS 1 Workout Rep of Rope Climbs WALL BALLS 0:30 Squats to Med. Ball 5 Med. Ball Front Squats 5 Med. Ball Push Press 5 Wall Balls Strength Weighted Pull-ups (5×5) Partner Metcon DO THE MATH (Distance) AMRAP 20: [Partner 1:] 1 Rope Climb (15′) 15 Wall Balls (20/14) [Partner 2:] Max Meter Shuttle Run *Partners Switch when Partner 1 finishes their last wallballRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Plank Shoulder Taps 0:30 Hollow Hold 0:30 Arch Hold 0:30 Knuckle Draggers 200m Jog TECHNIQUE & BUILD 10 Push-ups :20 Standing PVC “Breaking the Bar” Hold [Coach: Athletes Hold PVC at eye level and engage lats] 10 Standing PVC “Bench”/Horizontal Press [Coach: Assess bar path, eye level to sternum] 3 Pausing PVC Bench Press (hold athletes in setup) [Coach: Shoulders set and on the bench] 5 Pausing Coach Led Empty Barbell bench press [Coach: Pause at start/finish over eyes & at chest] Build to starting weight Strength Bench Press (5×5) Metcon CEMENT SHOES (AMRAP – Reps) On the 3:00 x 7 Rounds: 400 Meter Run 1 Unbroken Set of Toes to BarRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Child’s Pose on Box 0:30 Bike 0:30 Push-Up to Down Dog TECHNIQUE & BUILD 10 Single Dumbbell Deadlifts (5 each side) [Coach: Flat back pulling off the floor] 10 High Pulls (5 each side) [Coach: Dumbbell stays close] 8 Alternating Dumbbell Snatches [Coach: Bicep to Ear, elbow locked out overhead] SPECIFIC WARM UP BURPEE BOX JUMPS 0:20 of Frog Hops 0:20 Box Step-Ups 5 Burpees 5 Box Jumps 3 Burpee Box Jumps **PRACTICE ROUND :30 Bike 10 Snatches 5 Burpee Box Jumps Recovery Flow TUTU (AMRAP – Reps) [8 Rounds For Total Reps]: AMRAP 2: Bike Calories AMRAP 2: 30 Dumbbell Snatches (35/20) 15 Burpee Box Jumps(24″/20″)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Jumping Jacks 0:30 Faster Row 0:30 Single Unders 0:30 Double Unders 0:15 Handstand Hold 0:30 Pigeon Stretch (left side) 0:30 Pigeon Stretch (right side) 0:15 Handstand Hold TECHNIQUE & BUILD 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: Full Foot on the floor, Knees over toes, Elbows through] Build to starting weight Strength Front Squat (5×5) Metcon SPINDRIFT (AMRAP – Rounds and Reps) AMRAP 18: 500 Meter Row 30 Push Press (95/65) 100 Double Unders 10 Strict HSPUs/DB Strict Press 500 Meter Row 30 Front Squats (95/65) 100 Double Unders 10 Strict HSPUs/DB Strict Press 500 Meter Row 30 Thrusters (95/65) 100 Double Unders 10 Strict HSPUs/DB...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Glute Bridges 0:30 Knuckle Draggers 0:30 Front Plank 0:30 Easy Bike 0:30 Couch Stretch (right leg) 0:30 Couch Stretch (left leg) 0:30 Active Twisted Cross TECHNIQUE & BUILD FARMERS CARRY 10 Meter Heel to toe Walk 10 Meter Suitcase Carry (left side) 10 Meter Suitcase Carry (right side) [Coach: Athletes should engage the non carrying side to not lean in to the dumbbell] 100 Meter Farmers Carry [Coach: Athletes standing tall. Shoulders back] 100 Meter Sandbag Carry 100 Meter Sled Drag SPECIFIC WARM UP BIKE 0:30 Easy Bike 0:30 Faster Bike 0:30 Easy Bike 0:30 Fastest Bike DEADLIFTS With an Empty Barbell 10 Good Mornings 10 Elbow Rotations 5 Back Squats 5 Stiff Legged Deadlifts Deadlift Loading 6 Deadlifts at Light weight 6 Deadlifts at Moderate Weight 6 Deadlifts at Workout Weight Metcon...Read more