American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Glute Bridges 0:20 Glute Bridge Hold 0:20 Glute Bridge Walkout 0:20 Pigeon Pose (each side) 0:20 Inworm to Push-up TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Stiff Legged Deadlifts 5 Front Squats LIGHTWEIGHT BARBELL 3 Tempo Deadlifts (0:05 on the way down) [Coach: actively pull the bar into legs/body] 3 Deadlifts [Look for: lumbar curve maintained] Strength Deadlift (Build to a Heavy Set of 5) Metcon Warm-up (No Measure) SPECIFIC WARM UP [24:00 – 36:00] 10 Scap Retractions 5 Kip Swings 3 Strict Toes to Bar/Knees to Chest 1-3 Strict Pull-ups TOES TO BAR 5 Kipping Knees to Chest [Coach: initiate kip swing with shoulders] 5 Kipping Toes to Bar [Coach: push down on the bar with straight arms during the hollow position of the kip swing] CHEST TO BAR 5...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:15 Jumping Jacks 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:15 Active Spiderman 0:15 Frog Hops 0:15 Slow Burpees 0:15 Line Hops 0:15 Bar-Facing Burpees (empty barbell) 0:15 Box Step-ups 0:15 Box Jumps 0:15 Box Jumps at Workout Height 0:15 Burpee Box Jumps TECHNIQUE & BUILD EMPTY BARBELL 10 Deadlifts 10 Hang Power Cleans 10 Strict Press LIGHTWEIGHT [Demo: muted hip in a Deadlift] [Coach: athletes should maintain a neutral spine] 12 Deadlifts [Demo: muted hip in a Hang Power Cleans] [Coach: athletes should reach full hip extension before pulling under the bar] [Coach: athletes should catch the bar in a partial squat with hips back] 9 Hang Power Cleans [Demo: muted hip in a Push Jerk] [Coach: athletes should reach full hip extension before catching the bar overhead] [Coach: athletes should catch the bar in a...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] BANDED STRETCHES 0:30 PVC Pass Throughs All stretches 0:30 on one side then all on the other [DAILY VIDEO] 0:30 PVC Pass Throughs LOWER BODY MOBILITY 10 PVC Overhead Squats 0:30 Spiderman Stretch 0:30 Runners Lunge (focus on stretching ankle) 0:30 Alternating Lateral Lunge (take elbow and drive knee out) 0:30 Squat Hold 10 PVC Overhead Squats TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Snatch Grip Behind the Head Push Jerks 5 Snatch Grip Deadlifts 1 Snatch into 1 Overhead Squat from. . . The Pocket Above The Knee Mid Shin/ The Floor 3 Squat Snatches from Mid Shin/The Floor [Coach: catch the bar with elbows locked out] LIGHTWEIGHT 3 Pausing Snatches (0:03 pause in the catch) [COMPETE] Squat Snatch [TRAIN & SWEAT] Power Snatch [Coach:...Read more

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American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 9:00] LINE DRILLS 10 Meters of. . . Walking Samson Walking Spiderman Inchworm Knuckle Drags Alternating Quad Stretch 0:30 Side Shuffle (both sides) MOBILITY/ANKLE WARM UP 0:15 Clockwise Ankle Roll (each side) 0:15 Counterclockwise Ankle Roll (each side) 0:15 Bunny Hops 0:30 Standing Calf Stretch (each side) Slow Run x2 Moderate Run x2 Fast Run x2 [Coach: in our “adult life” we pivot, move side to side, and decelerate less frequently. Being able to do so safely is crucial to our quality of life as we age. Today, athletes should be cautious when changing directions quickly during Shuttle Runs] BIKE 1:00 Easy Pace Bike 0:30 Moderate Pace Bike 0:15 Sprint Pace Bike Metcon STEALING ME LUCKY CHARMS (Time) For Time: 30-20-10: Shuttle Runs (10 Meters) Calorie Bike 200 Meter Farmer’s Carry (50’s/35’s) 30-20-10: Shuttle Runs...Read more