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

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