American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Hip Bridges 0:30 Hollow Body Rocks 1:00 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straight Leg Sit-ups 1:00 Fast Pace Row 0:30 Updog to Downdog 0:30 Standing Straddle Stretch Recovery Flow Metcon (No Measure) EMOM 30: 1- 10 Calorie Ski 2- 10 Pushups 3- 10 Barbell Rows 4- 10 GHD Situps 5- 10 Calorie Run 6- RESTRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Squat Hold 0:20 Alternating Side Lunges 0:20 Active Samson 0:20 Slow Air Squats 0:20 Alternating Quad Stretch 0:20 Alternating Cradle Stretch 0:30 Lay and Pray 0:30 Static Spiderman (0:15 each side) TECHNIQUE & BUILD EMPTY BARBELL 5 Front Squats [Coach: loose fingertip grip and high elbows] 3 Pausing Front Squats (0:03 pause in the bottom) [Coach: elbows high and heels down] 5 Front Squats Strength Front Squat (Build to Heavy Set of 3) Metcon Warm-up (No Measure) SPECIFIC WARM UP BURPEE PULL-UPS [Coach: burpee directly under the bar to minimize steps out of the burpee and into the pull-up] 3 Frog Hops 3 Burpee to Target 3 Burpee Pull-ups BOX JUMP OVERS [Coach: two foot take off and stay low] 6 Box Step Overs 6 Box Jumps 6 Box Jump Overs WALL BALLS [Coach: heels down...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jumping Jacks 0:30 Downdog 0:30 Single Unders 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:30 Single Unders (fast and low) 0:15 Active Samson 0:15 Arm Circles (backwards) 0:30 Single Unders (high slow) 0:15 Inchworm to Push-up 0:15 Lying Chest Opener Stretch 0:30 Double Unders 0:15 Overhead Tricep Stretch (one side) 0:15 Overhead Tricep Stretch (other side) Strength Bench Press (Build to a Heavy Set of 3) Metcon Warm-up (No Measure) SINGLE DUMBBELL 0:20 Deadlifts (each side; dumbbell outside of feet) 0:20 Strict Press (one dumbbell in both hands held horizontally) 0:20 Goblet Lunges DOUBLE DUMBBELL 0:20 Deadlifts (dumbbells outside of feet) 0:20 Shoulder to Overhead 0:20 Front Rack Lunges in Place HANDSTAND PRACTICE [COMPETE] Practice HSPUs [TRAIN] Practice Kicking Up to Handstand/Handstand Holds [SWEAT] Practice Kicking Up to Handstand/Handstand Holds Athletes who do not want to...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Bike 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Knuckle Drags 0:15 Easy Pace Bike 0:15 Moderate Pace Bike 0:15 Fast Pace Bike 0:15 Sprint Pace Bike 0:30 Inchworm to Push-up 0:30 Active Spiderman 0:30 Child’s Pose 0:30 Lay and Pray TECHNIQUE & BUILD [10:00 – 30:00] EMPTY BARBELL 5 Deadlifts [Coach: set up feet under hips, hands thumb distance outside of hips, and lumbar curve maintained] 5 Muscle Cleans [Coach: heels down and arms straight until hips and legs extend] 3 Pausing Power Cleans (0:03 pause in the catch) [Coach: upright torso and heels down] LIGHTWEIGHT BARBELL 3 Power Cleans [Coach:] -set up -heels down and arms straight until hips and legs extend -catch position Strength Power Clean (Build to a Heavy Set of 3) Metcon BURNIN’ RUBBER (Time) For Time:...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Inchworm to Push-up 0:20 Active Spiderman 0:20 Frog Hop to Squat Hold 0:20 Jumping Jacks 0:20 Alternating Quad Stretch 0:20 Knuckle Drags EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Strict Press 0:15 Front Squats TECHNIQUE & BUILD EMPTY BARBELL 3 Deadlifts [Demo/Coach: differences between a deadlift set up and a clean set up- hips lower and shoulders directly over the bar] 3 Deadlift to Shrug [Coach: arms remain straight, the bar rises because of aggressive hip extension] 3 Muscle Cleans [Coach: aggressive hip extension THEN elbows shoot through] 3 Power Clean [Coach: stand to full extension then drop under the bar (shoulders behind the bar)] 3 Power Clean + Front Squat [Coach: stand to full extension and catch with heels down] 3 Squat Cleans [Coach: everyone can practice Squat Cleans with any empty bar]...Read more