American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:40 Easy Pace Bike 0:20 Active Samson 0:40 Moderate Pace Bike 0:20 Alternating Quad Stretch 0:40 Fast Pace Bike 0:20 Inchworm to Push-up SPECIFIC WARM UP [8:00 – 24:00] HANDSTAND PUSH-UPS 0:15 High Plank or Handstand Hold 10 High Plank Shoulder Taps or Handstand Shoulder Taps/Weight Shifts 10 High Plank Scap Retractions or Handstand Shoulder Shrugs 5 Push-ups or Strict Handstand Push-ups [Coach: athletes should maintain a solid midline throughout the movement (no arching or worming)] 3 Hand Release Push-ups or Handstand Push-ups [Coach: Hand Release Push-ups should be more challenging than regular Push-ups! Don’t let athletes “worm” or use their body to push up.] [Coach: Take a look at athletes timing during their Handstand Push-ups. For maximal efficiency, athletes should be pushing through their arms as their legs and hips extend not after.]...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Easy Pace Row 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 1:00 PVC Standing Lat Stretch (0:30 each side) TECHNIQUE & BUILD [8:00 – 28:00] PVC 3 Snatch Grip “Drop” to Catch Position (PVC stays overhead with arms straight) [Coach: butt back and heels down] 3 Snatch Grip “Press Under” to Catch Position (PVC starts in the back rack) [Coach: extend hips, fast elbows, butt back and heels down] 3 Snatch Grip: “Shrug, High Pull, Drop Under” (PVC starts at the pocket) [Coach: shrug with straight arms, high elbows, fast elbows and heels down] 3 Snatch Grip: “Deadlift, Shrug, High Pull, Drop Under” (PVC starts at mid shin) [Coach: shoulders and hips rise at the same time shrug with straight arms, high elbows, fast elbows and heels down] EMPTY...Read 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 Downdog 0:30 Single Unders 0:30 Alternating Quad Stretch 0:30 Fast Single Unders 0:30 Alternating Side Lunge 0:30 High Single Unders 0:30 Active Samson 0:30 Double Unders 0:30 Active Spiderman TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Deadlifts 5 Front Squats [Focus: standing to full extension and then pulling under the bar] 1 Clean from The High Hang 1 Clean from The Hang 1 Clean from The “Floor” LIGHTWEIGHT 3 Pausing Cleans (0:03 pause in the catch power/squat) 3 Cleans MODERATE WEIGHT 5 Cleans 1 JUMP FROM WOD WEIGHT 5 Cleans WOD WEIGHT 3 Cleans Partner Metcon RIGHT ROUND (Time) 300 Double Unders 75 Calorie Bike 15 Squat Cleans (185/115) 240 Double Unders 60 Calorie Bike 12 Squat Cleans (195/125)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] PVC 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 change directions) 0:30 Standing PVC Lat Stretch (0:15 switch top hand) 5 Pausing Overhead Squats (0:03 pause in the bottom) 5 Overhead Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Behind The Head Snatch Grip Push Presses 5 Snatch Grip Overhead Quarter Squats 5 Snatch Grip Deadlifts [Focus: jump with arms straight THEN fast punch up on the bar] 1 Snatch from The Pocket (high hang) 1 Snatch from Above The Knee 1 Snatch from Mid Shin Directly into. . . [Focus: always punching up on the bar with straight arms] 1 Pausing Overhead Squat (0:05 pause in the bottom) 1 Overhead Squat Skill Metcon (Weight) On the Minute x 8 Sets: 1 Snatch + 1 Overhead Squat Metcon Jerry (Time)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 17:00] 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 FARMER’S CARRY/SANDBAG 10 Sandbag Deadlifts 0:30 Bike 10 Double Dumbbell Deadlifts [Coach: every Farmer’s Carry starts and finishes with a Deadlift] 0:30 Bike 0:15 Double Dumbbell Hold 0:15 Sandbag Hold 0:30 Bike 50m Farmer’s Carry 50m Sandbag Carry Recovery Flow Metcon (Calories) On the 3:00 x 10 Rounds: Alternate Rounds: 100m Farmer’s Carry (50/35) 100m Sandbag Carry (70/50) Max Bike Calories *Score = Sum Total Bike CaloriesRead more