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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] Activation 0:30 Squat to Stand 0:30 Mountain Climbers 10 Glute Bridges 5 Single Leg Glute Bridges (right) 5 Single Leg Glute Bridges (left) 0:30 Active Twisted Cross 0:30 Squat Hold Mobility 0:30 Calf Stretch on Post (right) 0:30 Calf Stretch on Post (left) TECHNIQUE & BUILD [9:00 – 28:00] Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Our big focus today on the deadlift will be making sure the hips and shoulders rise at the same rate in the deadlift, this will help us protect our backs and stay over the bar.] 5 Pausing Deadlifts (0:05 pause at midshin, at the knee, extension, and at the lockout) [Coach: shoulders over the bar at midshin, shoulders and hip rise at the same...Read more