American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 PVC Pass Throughs 0:20 PVC Around The World (0:10 each direction) 0:20 PVC Standing Lat Stretch (each side) 0:20 PVC Pass Throughs 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Inchworm to Push-up 0:30 Squat Hold TECHNIQUE & BUILD [8:00 – 20:00] 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...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Machine/Run Easy Pace 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Machine/Run Moderate Pace 0:30 Active Spiderman 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Machine/Run Fast Pace 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Alternating Side Lunge Recovery Flow Metcon (No Measure) Every 4:00 for 8 Rounds: Choose One: 400m Run 400m Ski 500m Row 1000m BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:20 Standing Straddle Stretch 0:20 Inchworm to Push-up 0:20 Active Spiderman 0:20 Mountain Climbers 0:20 Frog Hop to Squat Hold 0:20 Slow Burpees SPECIFIC WARM UP BACK SQUATS 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Build to heavy 5 rep BOX JUMPS/STRICT PULLUPS 10 Scap Retractions 10 Little Kip Swings 1-3 Strict Pull-ups Strength Back Squat (Build to Heavy 5 Rep) Metcon Metcon (AMRAP – Reps) AMRAP 6: Max Bike Calories [Rest 3 Minutes] On the Minute x 9: 6 Box Jumps (30″/24″) Max Strict PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:15 Thin Band Pull Aparts 0:15 Band Pass Throughs 0:15 Banded Strict Press 0:30 Moderate Row [Coach: sit up tall- we don’t want athletes overreaching in the catch. Athletes should only reach as far as they can while maintaining a neutral spine and shoulder/lat engagement] 0:15 Thin Band Pull Aparts 0:15 Band Pass Throughs 0:15 Banded Strict Press 0:30 Standing Overhead Tricep Stretch (0:15 each side) 0:30 Arm Circles (0:10 forward, backward, across the chest) TECHNIQUE & BUILD EMPTY BARBELL [Coach: grip- hands slightly outside of shoulders, full grip on the bar with elbows slightly in front of the bar] [Coach: full range of motion- head through to finish the rep and then head out of the way to return the bar to the shoulders] 10 Strict Press [Coach: dip with an upright torso]...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 High Plank Shoulder Taps 0:20 Push-up to Downdog 0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch) 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hop to Squat Hold 0:20 Glute Bridges 0:20 Glute Bridge Walk Out 0:20 Glute Bridge Marching TECHNIQUE & BUILD EMPTY BARBELL 0:15 Good Mornings 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts LIGHTWEIGHT [Coach: stance hip-width stance with feet straight grip hands outside of hips] 12 Deadlifts MODERATE WEIGHT [Coach: heels down, bar maintains contact with the body, bar travels over the middle of the foot] 9 Deadlifts WORKOUT WEIGHT [Coach: flat back lumbar curve maintained] 6 Deadlifts OVERLOAD 3 Deadlifts SPECIFIC WARM UP MUSCLE-UPS [Coach: focus on pushing down on the bar with straight arms] 10 Scap Retractions 10 Mini Kip Swings 5 Big...Read more