American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Alternating Quad Stretch 0:30 Active Samson 200m Jog 0:30 PVC Pass Throughs 0:03 PVC Around The World (switch directions at 0:15) TECHNIQUE & BUILD [10:00 – 16:00] POWER SNATCH 5 Snatch Grip Deadlifts [Coach: shoulders and hips rise at the same time] 3 Snatch Grip Deadlift to Shrug [Coach: Straight arms, pull the bar into the pockets] 3 Snatch Grip High Pulls [Coach: Elbows high & outside and bar stays close] 3 Power Snatches [Coach: Drop under the bar and punch overhead] 3 Power Snatches WORKOUT WEIGHT 3 Power Snatches SPECIFIC WARM UP [16:00 – 22:00] BOX JUMP OVERS 10 Box Step Overs 10 Bunny Hops 5 Box Jumps 3 Box Jump Overs [Coach: Stay low and relax arms] 3 Box Jump Overs PULL-UPS 10 Scap Retractions...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Easy Rowing 0:30 Cossack Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Our big focus on this lifting today is on athletes’ midline. An engaged midline and effective torso positioning will allow athletes to engage more lower body muscles to safely move the bar today.] BACK SQUAT Midine: Lumbar Curve maintained Torso Angle: Bar resting on upper back, elbows pointed back EMPTY BARBELL 3 Pausing Back Squats (0:05 in the bottom) 5 Back Squats Build to starting weight Strength Back Squat (5×5) Metcon BODY LANGUAGE (AMRAP – Rounds and Reps) AMRAP 20: 20 Calorie Row 30 Push-ups 40 Sit-ups 50 Air SquatsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP AMRAP 4: 100 Meter Jog 10 Kettlebell Deadlifts (1 kettlebell) 10 Meter Goblet Lunge ( 1 kettlebell) 10 Pushups 25 Meter Goblet Carry (1 kettlebell) [Focus: maintain a neutral spine and strong midline during both movements] *DOUBLE KETTLEBELL RUSSIAN SWING 5 Single Kettlebell Russian Swings 5 Double Kettlebell Deadlifts 5 Double Kettlebell Russian Swings [Focus: we want athletes to extend hips up and NOT forward to avoid over extending their back/losing a neutral spine and strong midline] DOUBLE KETTLEBELL FRONT RACK CARRY 0:30 Double Kettlebell Front Rack Hold Partner Metcon FREEZE TAG (AMRAP – Rounds and Reps) [Teams of 3] AMRAP 40: Partner 1: 400 Meter Run Partner 2+3: Max Rounds of. . . 20 Double Kettlebell Russian Swings 50′ Double Kettlebell Front Rack Lunge 20 Double Kettlebell Bench Press 100 Meter Double Kettlebell Front Rack Carry...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] PVC 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Active Spiderman 0:30 Alternating Side Lunge 0:30 Slow Air Squats 0:30 PVC Tempo Overhead Squats (0:05 on the way down) TECHNIQUE & BUILD [8:00 – 28:00] EMPTY BARBELL 0:15 Slow Good Mornings 0:15 Back Squats 0:15 Behind The Head Snatch Grip Push Press 0:15 Snatch Grip Deadlifts 0:15 Muscle Snatches [Focus: keeping the bar close and fast elbows punching up on the bar] 1 Power Snatch from The High Hang 1 Power Snatch from The Hang 1 Power Snatch from The Shin 3 Overhead Squats [Focus: continue to punch up on the bar throughout the whole squat] Skill Snatch Complex (3 Power Snatch + 3 OHS) 5 Sets on the 3:00: 3-Position Power Snatch -Hips -Knee -Floor 3 Overhead Squats...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunges Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking Soldier Kicks Side Shuffle Skips Skips for Height 2x Slow Jog 2x Run SPECIFIC WARM UP [10:00 – 22:00] HAND RELEASE PUSH-UPS [Focus: strong midline throughout the movement and completing each rep with full elbow extension] 0:15 High Plank Hold 10 High Plank Shoulder Shrugs 3 Hand Release Push-ups (0:05 on the way down) 3 Hand Release Push-ups AIR SQUATS [Focus: heel stays down and complete each rep with full hip and knee extension] :30 Bottom of Squat Hold 5 Slow Air Squats (0:05 on the way down) 10 Air Squats PULL-UPS [Focus: chin over the bar to complete every rep] 10 Scap Retractions 10 Mini Kip Swings 3 Strict...Read more