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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [5:00 – 15:00] ACTIVATION 2 Rounds: 0:15 Pausing Glute Bridges (0:03 pause at the top of every rep) 0:15 Single Leg Glute Bridges (each side) 0:30 Plank EMPTY BARBELL 10 Front Squats LIGHTWEIGHT BARBELL 7 Front Squats MODERATE WEIGHT BARBELL 5 Front Squats ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE 3 Front Squats FIRST ATTEMPT AT HEAVY SINGLE 1 Front Squat SECOND ATTEMPT AT HEAVY SINGLE 1 Front Squat Strength Front Squat (Build to a Heavy Single) Metcon Warm-up (No Measure) LIGHTWEIGHT BARBELL 5 Tempo Deadlifts (0:05 on the way down) 5 Deadlifts MODERATE WEIGHT BARBELL 5 Deadlifts [Coach: create tension around the bar BEFORE lifting the bar] [Before athletes lift the bar they should run through the mental checklist: feet under hips, weight rooted in heels, pull bar into shins, open chest neutral spine,...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds: 0:30 Push-up to Downdog 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank Scap Retractions 0:30 High Plank Shoulder Taps TECHNIQUE & BUILD EMPTY BARBELL 10 Bench Press (athletes should practice spotting and helping their partner lift/return the bar back to the rack) [Coach: athletes hands should be outside of shoulders, feet planted on the ground, and butt maintains contacted with bench throughout the whole movement] LIGHTWEIGHT BARBELL 7 Bench Press [Coach: engage/squeeze shoulder blades together THEN bend arms] MODERATE WEIGHT BARBELL 5 Bench Press [Coach: breathing athletes should practice taking a big breath in as they lower the bar. . . holding that breath/bracing as if they were about to get punched before they press the bar up. . . exhaling at the top of the rep] ONE JUMP FROM FIRST ATTEMPT AT A...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: 5 Bike Calories 5 Scap Retractions (pull-up bar) 5 Air Squats MOBILITY 1:00 Squat Hold 0:30 Quad Stretch 0:30 Active Samson TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Deadlifts 5 Front Squats POWER CLEAN 5 Deadlifts [Coach: shoulders and hips rise at the same time] 3 Deadlift to Shrug [Coach: arms stay straight; the bar rises because of hips extending NOT from arms pulling on the bar] 3 Muscle Cleans [Coach: hips extend THEN fast elbows through] 3 Power Cleans Strength Power Clean (Build to a Heavy) Metcon Warm-up (No Measure) THRUSTER 3 Pausing Front Squats (0:03 in the bottom) [Coach: hands outside the shoulders; elbows up and pointed forward] 3 Front Squats (no pause) 3 Pausing Push Press Dips (only the dip no...Read more

American Fit Co Northwest – CrossFit Metcon AGE GROUP QUARTERFINAL WORKOUT (No Measure)Read more