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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Push-up to Downdog 10 Scap Retractions 20 Single Unders 5 Kip Swings 20 Single Unders 5 Knees to Chest 10 Double Unders or 20 Single Unders 5 Toes to Bar 10 Double Unders or 20 Single Unders TECHNIQUE & BUILD [8:00 – 18:00] LIGHT DUMBBELLS 10 Deadlifts 8 Power Cleans 6 Front Squats 4 Push Press FRONT SQUAT 3 Pausing Double Dumbbell Front Squats (0:05 pause in the bottom) [Focus: heels down and elbows high] THRUSTERS 3 Double Dumbbell Front Squat to Strict Press [Focus: stand THEN press] 3 Double Dumbbell Push Press [Focus: hips extend THEN press] 3 Double Dumbbell Thrusters [Focus: hips extend THEN press] CLUSTERS 2 Double Dumbbell Power Clean to Front Squat [Focus: feet catch wide enough to immediately front squat] 2 Pusing Double Dumbbell Squat Cleans (0:03 pause...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Row PRACTICE TRANSITION 1:00 Bike 0:15 Inchworm to Push-up 0:15 Alternating Quad Stretch 0:30 Row PRACTICE TRANSITION 0:30 Bike 0:15 Active Spiderman 0:15 Alternating Side Lunge 0:30 Row PRACTICE TRANSITION 0:30 Bike SPECIFIC WARM UP [10:00 – 12:00] PRACTICE ROUND 1 Rounds For Time: 250/200 Meter Row 500/400 Meter Bike [Timed practice round so athletes can gauge their workout pace or if they need to scale down the distance to finish in under 2:30] Metcon ERGALICIOUS (Time) 10 Rounds: 250/200 Meter Row 500/400 Meter Bike Rest 1 Minute Between Rounds Accessory Work Metcon (Weight) Bench Press: 5 Sets: 3 Reps @ 75-85% 1RMRead more