American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:20 Jumping Jacks 0:20 Reverse Lunges 0:20 Air Squats 0:20 Inchworm to Push-up 0:20 Active Spiderman [one side] 0:20 Static Runner Lunge (focus on opening the front hip) 0:20 Static Runner Lunge (focus on stretching the ankle) 0:20 Adductor Stretch [other side] 0:30 Child’s Pose 0:30 Lay and Pray SPECIFIC WARM UP [10:00 – 32:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press and Reach 5 Deadlifts 5 Front Squats 0:15 Front Squat Hold [Coach: Thruster Grip- athletes want to have a loose but full grip on the bar with elbows slightly in front of the bar] 3 Front Squats (practicing grip) 3 Front Squats (coach athletes to stand with exaggerated hip extension so the bar lifts off their shoulders. . . coach athletes to keep heels down)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] THIN BAND 2 Rounds. . . 0:15 Band Pull Aparts 0:15 Band Pass Throughs 0:15 Downdog to Push Up 0:15 Lying Chest Opener Stretch (each side) 2 Rounds. . . 15 Banded Face Pulls 10 Banded Tricep Extensions 10 Banded Straight Arm Pull Downs 3 Push Ups 5 Slow High Plank Shoulder Circles 5 Slow High Plank Shoulder Circles (other direction) 10 Slow High Plank Scap Retractions 0:30 Child’s Pose TECHNIQUE & BUILD EMPTY BARBELL -Partners -Spotters -Clips on the bar -Stance/Grip: hands outside of shoulders 10 Bench Press [Coach: practice communicating with your partner, lifting out of the rack and returning to the rack] SPECIFIC BIKE WARM UP 1:00 Easy Bike 0:20 Moderate Pace Bike 0:20 Fast Pace Bike 0:20 Sprint Pace Bike 0:30 Quad Stretch 0:30 Knuckle Drags 0:15 Standing Piriformis Stretch...Read more

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 Hamstring Stretch (standing pike stretch) 0:30 Single Unders 0:30 Knuckle Drags 0:30 Bodyweight Good Mornings 0:30 Double Unders Unders 0:30 Active Samson 0:30 Alternating Quad Stretch TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Deadlifts 5 Muscle Cleans 1 Power Clean from The Pocket 2 Power Cleans from The Knee 3 Power Cleans from “The Floor” [Coach: big focus today is making sure athletes are Power Cleaning with a flat back/neutral spine] BUILD TO HEAVY 5 POWER CLEAN LIGHTWEIGHT 10 Power Cleans MODERATE WEIGHT 5 Power Cleans 1 JUMP FROM WORKOUT WEIGHT 5 Power Cleans Strength Power Clean (Build to a Heavy Set of 5) Metcon Warm-up (No Measure) SPECIFIC WARM UP 20′ High Knees 100 Meter Jog...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP HEAT 1 [5:00 – 15:00] 0:30 Active Spiderman 0:30 Downdog 0:30 Lying Chest Opener 0:30 Active Samson 2 Rounds. . . 5 Kip Swings 1-3 Strict Pull-up 20 Single Unders 5 Empty Barbell Thrusters WEIGHT 1 8 Pull-ups 16 Double Unders 8 Thrusters WEIGHT 2 6 Chest to Bar Pull-ups 12 Double Unders 6 Thrusters WEIGHT 3 4 Bar Muscle-ups 8 Double Unders 4 Thrusters WOD HEAT 1 [18:00 – 30:00] [12:00] “22.3” SPECIFIC WARM UP HEAT 2 [30:00 – 40:00] 0:30 Active Spiderman 0:30 Downdog 0:30 Lying Chest Opener 0:30 Active Samson 2 Rounds. . . 5 Kip Swings 1-3 Strict Pull-up 20 Single Unders 5 Empty Barbell Thrusters WEIGHT 1 8 Pull-ups 16 Double Unders 8 Thrusters WEIGHT 2 6 Chest to Bar 12 Double Unders 6 Thrusters WEIGHT 3 4 Bar Muscle Ups 8...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] Line Drills: 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed Runs SPECIFIC WARM UP [12:00 – 22:00] “GOAT DAY” Athletes can spend [6:00] choosing and warming up movements. “RUNNING UP THE SCORE” 5 Eccentric AbMat Sit Ups (0:05 tempo on the way down) 5 AbMat Sit Ups (no tempo) 10 Alternating Dumbbell Deadlifts 5 Dumbbell Swings (each side) 5 Dumbbell Push Press (each side) 4 Alternating Dumbbell Snatches PRACTICE ROUND [Touch Base with “GOAT DAY” athletes to make sure they’ve chosen the right number of reps and correct movements] 0:30 “GOAT DAY” Movement 1 “RUNNING UP THE SCORE” 10 AbMat Sit Ups + Max Dumbbell...Read more