American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Inchworm to Push-up 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank Shoulder Taps 0:30 Active Spiderman 0:30 Push-up to Downdog 0:30 Frog Hops 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Behind The Head Snatch Grip Presses 5 Snatch Grip Deadlifts 3 Snatch Grip “Drop” to Catch Position (barbell stays overhead with arms straight) 3 Snatch Grip “Press Under” to Catch Position (barbell starts in the back rack) [Coach: full hip extension THEN pulling under the bar to catch position] 3 Snatches from The High Hang (pocket) 3 Snatches from The Hang (above the knee) 3 Snatches from The Floor (mid shin) LIGHTWEIGHT 3 Pausing Snatches (0:03 pause in the catch) MODERATE WEIGHT 5 Snatches...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Pace Row 0:30 Active Samson 0:30 Bike 0:30 Updog to Downdog 0:30 Moderate Pace Row 0:30 Reverse Lunges 0:30 Ski 0:30 AbMat Sit-ups 20 Meters. . . Knuckle Drags Walking Quad Stretch Alternating Side Lunges High Knees Butt Kicks Side Shuffle 2x Jog 2x Run Recovery Flow Metcon (No Measure) 0:00 – 8:00 800m Run Max Distance Row 8:00 – 16:00 800m Run Max Distance Bike 16:00 – 24:00 800m Run Max Distance Row 24:00 – 32:00 800m Run Max Distance BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 2 Rounds. . . 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Active Spiderman 0:30 Squat Hold w/ Alternating Overhead Reach 0:30 PVC Overhead Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Back Squats 5 Behind The Head Snatch Grip Presses 5 Snatch Grip Deadlifts 5 Snatches 5 Pausing Overhead Squats (0:03 pause in the bottom) [Coach: constantly punching up on the bar and knees tracking over toes] 5 Overhead Squats [Coach: constantly punching up on the bar; hips back then down] LIGHTWEIGHT BARBELL 5 Overhead Squats Strength Overhead Squat (Build to a Heavy Single) Metcon Warm-up (No Measure) SPECIFIC WARM UP 20 Meters. . . Knuckle Drags Walking Quad Stretch Alternating Side Lunges High Knees Butt Kicks Side Shuffle 2x Jog 2x Run SUNNY & 75 (Time) For Time: 75 Overhead...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Pace Bike 0:30 Inchworm to Push-up 0:30 Alternating Chest Opener Stretch 1:00 Moderate Pace Bike 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Pace Bike 0:30 Active Spiderman Stretch 0:30 Downdog (focus on pedaling out ankles/calves) SPECIFIC WARM UP 10 Barbell Strict Press 5 Push Press Dips :03 Pause 5 Push Press Dip and Drive 5 Push Press LIGHTWEIGHT BARBELL 5 Push Press MODERATE WEIGHT BARBELL 5 Push Press ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE 3 Push Press FIRST ATTEMPT AT HEAVY SINGLE 1 Push Press SECOND ATTEMPT AT HEAVY SINGLE 1 Push Press Strength Push Press (Build to a Heavy Single) Metcon AMIGO (AMRAP – Reps) AMRAP 10: 3 Wall Walks 3 Toes to Bar 3 Wall Walks 6 Toes to Bar 3 Wall Walks 9 Toes...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ACTIVATION 2 Rounds: 0:15 Pausing Glute Bridges (0:02 pause at the top) 0:15 Glute Bridge Walkouts 0:15 Pigeon Pose (each side) 0:15 Bodyweight Good Mornings TECHNIQUE & BUILD [8:00 – 25:00] EMPTY BARBELL 5 Tempo Good Mornings (0:05 on the down) 5 Tempo Stiff Legged Deadlifts (0:05 on the down) 5 Tempo Deadlifts (0:05 on the down) LIGHTWEIGHT 10 Deadlifts [Coach: maintain a neutral spine and constantly pull the bar into body] MODERATE WEIGHT 5 Single Deadlifts [Coach: correct set-up position and creating tension around the bar] -Feet straight and right under hips -Barbell right over shoe laces -Hinge at the hips: one hand grabs the bar then the other -Pull the bar into shins with straight arms and open chest/flatten back -Pull the “slack” out of the bar, breathe in, and lift HEAVY...Read more