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

American Fit Co Northwest – CrossFit AFCO TEAM WOD INTO THE UNKNOWN (Time) Teams of 3: 60 Back Squats (95/65) 40 Pullups 20 Shoulder to Overhead (95/65) 60 Front Squats (75/55) 40 Pullups 20 Shoulder to Overhead (75/55) 60 Overhead Squats (45/35) 40 Pullups 20 Shoulder to Overhead (45/35) 60 Back Squats (135/95) 40 Pullups 20 Shoulder to Overhead (135/95) 60 Front Squats (95/65) 40 Pullups 20 Shoulder to Overhead (95/65) 60 Overhead Squats (75/55) 40 Pullups 20 Shoulder to Overhead (75/55) Time Cap: 40 minutesRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunges Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking Soldier Kicks 2x Slow Jog 2x Run SPECIFIC WARM UP TOES TO BAR 10 Scap Retractions 10 Mini Kip Swings (tight body: toes pointed, shoulders engaged, legs straight and squeezed together) 5 Big Kip Swings [Coach: push down on the bar in the hollow/back (like your closing the trunk of a car with two hands)] 100 Meter Row 100 Meter Run 10 Knees to Chest PRACTICE ROUND 100 Meter Row 100 Meter Run 5 Toes to Bar Metcon DUST IN THE WIND (Time) 3 Rounds For Time: 500/400 Meter Row 400 Meter Run 30 Toes to Bar Rest 3 Minutes Between RoundsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] MOBILITY 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10 forward, backward, swings across the chest) 0:30 Standing Overhead Tricep Stretch (0:15 each side) 0:30 Alternating Lying Chest Opener Stretch ACTIVATION 2 Rounds: 0:20 Dead Hang (pull-up bar) 0:20 High Plank Hold 0:20 Box Step-ups SPECIFIC WARM UP [10:00 – 17:00] STRICT PULL-UPS [Coach: athletes must choose a number of reps/variation that allows them to complete all reps with Full Range of Motion] 10 Scap Retractions 0:10 Pull-up Hold (chin over bar) 1-3 Strict Pull-ups [Coach: chin clearly over bar, return to full extension at elbow and shoulders] HAND RELEASE PUSH-UPS [Coach: athletes must choose a number of reps/variation that allows them to complete all reps with Full Range of Motion] 0:10 High Plank Hold [Coach: note and announce...Read more