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

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