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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 2:00 Bike/Run/Row 0:30 Arm Circles (0:10 forward, backward, swings across the chest) 0:30 Overhead Tricep Stretch (0:15 each side) PULL-UPS/PUSH-UPS 0:10 Pull-up Bar Dead Hang 0:10 High Plank Hold [Coach: this is the top of our Push-up. Athletes MUST extend arms completely] 0:10 Bottom of a Push-up Hold [Coach: squeeze legs straight, maintain tight midline, only chest and thighs (not knees) touch the floor] 10 Mini Kip Swings 1-3 Strict Pull-ups [Coach: chin MUST clearly be over the bar] 3 Workout Style Pull-ups (strict/kipping/butterfly) 3 Push-ups [Coach: no “worming” up and down!] ABMAT SIT-UPS/AIR SQUATS [Coach: athletes butt should stay on the ground throughout the entire movement] 5 Slow AbMat Sit-ups 0:30 Squat Hold [Coach/Demo: athletes need to get hips clearly below parallel. If athletes had a marble on their knee it would need to roll towards...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Alternating High Plank Shoulder Taps 0:20 Inchworm to Push-up 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hops 0:20 Active Samson 0:20 Frog Hop to Squat Hold 0:20 Straight Arm Burpees 0:20 Burpees 0:20 Glute Bridges 0:20 Single Leg Glute Bridges (each side) 0:30 Pigeon Pose (each side) TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Leg Deadlifts LIGHTWEIGHT BARBELL 5 Tempo Deadlifts (0:05 on the way down) [Coach/Look for: hips and shoulders rising and descending at the same rate] 5 Deadlifts MODERATE WEIGHT BARBELL 5 Deadlifts Strength Deadlift (Build to a Heavy Set of 3) Metcon DONNY (Time) 21-15-9-9-15-21: Deadlifts (225/155) BurpeesRead more