American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [3:00 – 5:00] 0:30 Inchworm to Push-up 0:30 High Plank Shoulder Taps 0:30 Alternating Lying Chest Opener Stretch 0:30 Slow Push-ups TECHNIQUE & BUILD [5:00 – 10:00] 5 Pausing Bench Press (0:05 pause on chest) [Coach: Athletes feet flat on floor, shoulder pressed into bench] 5 Bench Presses [Coach: Bar should start “over eyes,” make contact with athlete’s sternum and finish “over eyes”] Light/Moderate Weight 10 Reps Workout Weight 5 Reps SPECIFIC WARM UP [10:00 – 13:00] KETTLEBELL SWINGS 10 Kettlebell Deadlifts 10 Kettlebell Russian Kettlebell Swings (eye level) 10 Kettlebell Swings [Coach: athletes should finish each rep with the bottom of the kettlebell facing the ceiling and a neutral spine/strong midline] PRACTICE ROUND 200 Meter Jog 10 Kettlebell Swings 5 Bench Press Metcon WHEN EVA MET LYNN (AMRAP – Reps) 5 Rounds For Reps: 800 Meter...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Easy Bike 0:30 Active Samson Stretch 0:30 Easy Bike 0:30 Inchworm to Push-up TECHNIQUE & BUILD [7:00 – 23:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Our Focus is on athletes midline today. Engaging the muscles of the core properly will give athletes a strong foundation to press from. Look for ribs flaring when the bar is overhead.] 3 Strict Presses [Coach: Elbows just in front of the bar in front rack, ] 3 Pausing Strict Presses (pause 0:05 overhead) [Coach: Finish with the bar over the middle of the foot.] Strength Shoulder Press (5×5) Metcon LESS IS MORE (Time) 10 Rounds For Time [20 Minute Cap]: 500/400 Meter Bike 30′ Dumbbell Walking Lunge 10-1 Dumbbell Shoulder to OverheadRead more

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