American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:30 Inchworm to Push-up 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank 0:30 Active Spiderman 0:30 High Plank Scap Retractions 0:30 Active Samson DUMBBELL BENCH PRESS 5 Push-ups [Coach: shoulders engaged then bend elbows back towards heels] 10 Body Weight Good Mornings Bike 200 Meters 10 Light Dumbbell Bench Press [Coach: shoulders engaged then bend elbows back towards heels] 10 Double Dumbbell Deadlifts [Coach: every farmer’s carry starts and finished with a deadlift] 200 Meter Bike Recovery Flow PUMP THE BRAKES (No Measure) For Time: [Time Cap = 35 Minutes] 10 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike 9 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike 8 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike … 1 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike Dumbbells:...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: :30 Row 10 Slow Air Squats 10 Active Spiderman (5 each side) 0:30 Squat Hold 0:30 Lay and Pray 0:30 Alternating Side Lunge 0:30 Alternating Quad Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts 5 Pausing Back Squats (0:03 pause in the bottom) [Coach: elbows under bar, knees out, and heels down] 5 Back Squats [Coach: heels down, hips go back and then down] Start 18:00 clock to build to heavy single [Today we need to make sure athletes are moving with correct mechanics before adding speed.] Strength Back Squat (Build to a Heavy Single) Metcon GOING NOWHERE (Distance) AMRAP 3: 25 Calorie Row Max Sled Drag (135/95) Rest 3 Minutes AMRAP 3: 25 Calorie Row Max Sled Drag (135/95)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:15 Inchworm to Push-up 0:15 Active Spiderman 0:15 Active Samson 0:15 Alternating Quad Stretch 0:15 Knuckle Drags 0:15 Arm Circles Backward 0:15 Arm Swings Across The Chest 0:15 Upper Body Rotation SPECIFIC WARM UP BURPEES OVER DUMBBELL :30 Plank Hold 5 Frog Hops 5 “No Pushup” Burpee 5 Pushup to Down Dog Stretch 5 Burpees over DB HANG DUMBBELL SNATCH [Let’s see if athletes can hold onto unbroken sets by breathing/resting with the dumbbell overhead and moving at a controlled/breathable pace. We would rather have athletes choose a smooth pace than rushing through these. 5 Deadlifts (each side) 5 Dumbbell Swings (each side) 5 Push Press (each side) 5 Hang Snatches (each side) [Coach: keep the dumbbell close to the body on the way up AND on the way down] AIR SQUAT [Athletes should keep...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 200m Run 0:30 Jumping Jacks 0:30 Mountain Climbers 0:30 Slow Burpees 0:30 Inchworm to Push-up 0:30 Active Spiderman 200m Run 0:30 Child’s Pose (walking hands side to side) 0:30 Dead Hang 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD PULLUPS 10 Scap Pullups 8 Ring Rows 6 Jumping Pullups 4 Strict Pullups 2 Weighted Pullups Strength Weighted Pull-ups (Build to a Hard Single) Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-upsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 200m Run 0:30 Med Ball Squats 0:30 Alternating Quad Stretch 200m Run 0:30 Med Ball Push Press 0:30 Active Samson 200m Run 0:30 Med Ball Thrusters SPECIFIC WARM UP BOX JUMP OVERS 10 Box Step-ups 10 Jumping Jacks 5 Box Jumps 10 Box Step Overs 10 Jumping Jacks 5 Box Jump Overs WALL BALLS 5 Med Ball Thrusters 5 Pausing Wall Balls (0:05 pause in the squat) 5 Wall Balls PULLUPS 10 Scap Retractions 5 Kip Swings 3 Negative Pullups 3 Strict Pull-ups 3 Kipping Pullups Partner Metcon Metcon (Time) Teams of 2: 100 Box Jump Overs (24″/20″) 400m Run (together) 100 Wall Balls (20/14) 400m Run (together) 100 Pullups 400m Run (together) 100 Wall Balls (20/14) 400m Run (together) 100 Box Jump Overs (24″/20″)Read more