American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Pace Row 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straddle Stretch 0:30 Fast Pace Row 0:30 Pigeon Pose (0:15 each side) 0:30 Lying Chest Opener Stretch SPECIFIC WARM UP [10:00 – 21:00] ROW [Coach: big focus today is maintaining midline engagement and a neutral spine during the catch position] 100m Row at Workout Pace [Coach: have athletes take feet out of straps. . . if athletes are rowing correctly and maintaining midline engagement and a neutral spine they should be able to row similarly without being strapped in.] 100m Row at Workout Pace (no straps) LATERAL BURPEES OVER ROWER 10 Frog Hops 10 Line Hops [Coach: focus on hinging at the hips during the loading phase of the jump and swinging arms to...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Single Unders 0:30 Active Samson 0:30 Single Unders 0:30 Alternating Quad Stretch 0:30 Single Unders 0:30 Knuckle Drags 0:30 Single Unders 0:30 Overhead Tricep Stretch (0:15 each) 0:30 Single Unders PUSH PRESS 10 Empty Bar Strict Press 5 Push Press (:03 Hold @ Dip) 5 Push Press Strength Push Press (Build to a Heavy Set of 5) Metcon Warm-up (No Measure) 5 Single Dumbbell Push Press (each arm) 0:10 Single Dumbbell Overhead Hold or HS hold on Wall 20 Single Unders 10 Single Dumbbell Lunges (switch front rack side at 5 reps) 5 Double Dumbbell Push Jerks or HSPUs 0:10 Double Dumbbell Overhead Hold or HS Hold 20 Double Under 10 Double Dumbbell Front Rack Lunges AN ARM & A LEG (AMRAP – Rounds and Reps) AMRAP 20: 10 Handstand Push-ups...Read more

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