American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Push-up to Down Dog 0:30 Easy Sit-Ups 0:30 Easy Bike TECHNIQUE & BUILD With an Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 3 Half Strict Presses, Pausing at eye level [Coach: Straight line bar path] 1 Overhead hold [Coach: Finish Position over the ear/midfoot Quickly check everyone in the room] Strength Shoulder Press (5×4) Metcon BODY SHOP (AMRAP – Reps) On the 3:00 x 10 Rounds: 500/400 Meter Row Max Bodyweight Reps Odd Rounds: Push-ups Even Rounds: Sit-ups *Score = Total Reps of Sit-ups + Push-UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Side to Side Lunge 0:30 Alternating Quad Stretch 0:30 Plank Shoulder Taps 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (Left) 0:30 Mountain Climbers 0:30 Empty Barbell Elbow Rotations 1:00 Child’s Pose TECHNIQUE & BUILD 5 Strict Press, Pause Overhead [Coach: Bar Path when moving, finish over ear, Midline when static, no flared ribs] 5 Dip and Holds [Coach: Dip is to powerful depth, straight up and down] 5 Push Press [Coach: Dip the Drive. Jump then Press] SPECIFIC WARM UP RUN 0:30 Calf Stretch on Post (right) 0:30 Calf Stretch on Post (left) 0:20 Calf Raises 0:20 High Knees 0:20 Butt Kickers 100 Meter Jog FRONT SQUATS 5 Pausing Front Squats [Coach: Front Rack/Depth Assessment] Strength Push Press (5×5) Partner Metcon THE GREAT OUTDOORS (Time) LIMITED SPACE/EQUIPMENT: For Time: 10 Push Press 10 Front Squats 100...Read more

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