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

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