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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL & SPECIFIC WARM UP 2 Rounds: 0:30 Push-Up to Down Dog 0:30 Air Squats 10 Scap Retractions 5 Kip Swings 3 Strict Pull-ups or Ring Rows Practice Round 200m Easy Jog 5 Pull-Ups 5 Push-Ups 5 Air SquatsBreak-up Strategies: -The Classic – 20 Rounds of: 5 Pull-ups, 10 Push-Ups, 15 Air squats. -The Big Sets – 10 Rounds of: 10 Pull-ups 20 Push-Ups, 30 Air squats. -The Smart One – Knowing Push-up stamina is a limiting factor: 20 Rounds of 5 Push-ups, 5 Pull-ups, 5 Push-ups, 15 Air squats. -Unpartitioned – 100 Pull-Ups, 200 Push-Ups 300 Air Squats. Hero Wod Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] ROW 0:30 Arms Only [Coach: Pull to Sternum, Sit Tall on Seat] 0:30 Legs Only [Coach: Drive through Heels, Knees extend then Hip Opens] 0:30 Legs then arms, Slowly [Coach: Flat Chain, Fluid Motion] 0:30 Easy Rowing 0:30 Rowing Stroke Rate 20 stroke/minute 0:30 Rowing Stroke Rate 24 stroke/minute 0:30 Rowing Stroke Rate 28 stroke/minute 0:30 Rowing Stroke Rate 32 stroke/minute MOBILITY 0:30 Arm Circles (0:10 forward, back ward, swings across the chest) 0:30 Standing Reach to Toe Touch 0:30 Standing Straddles Stretch 0:30 Active Samson 0:30 Updog to Downdog SPECIFIC WARM UP [12:00 – 22:00] BURPEES OVER THE ROWER 0:15 High Plank Hold [Coach: Strong midline] 0:15 Mountain Climbers 0:15 Frog hops 0:15 Lateral Hops (over line) 0:15 Hops Over the Rower [Coach: Stay low] 4 Burpees Over The Rower [Athletes can step...Read more