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

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