American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] MOBILITY 0:30 Spiderman Stretch 0:30 Runners Lunges 0:30 Adductor Stretch 0:30 Pigeon Pose [all on one leg then all on the other] 1:00 Squat Hold ACTIVATION 2 Rounds. . . 0:30 Single Leg Hip Bridge (0:15 each side) 1:00 Plank 0:30 Single Leg Plank Lift (0:15 each side) 0:30 Tempo Squats TECHNIQUE & BUILD [15:00 – 30:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press Strength Back Squat (Build to a Heavy set of 10) Metcon Warm-up (No Measure) BURPEE PULL UPS 0:15 Active Spiderman 0:15 Frog Hops 0:15 Burpees 10 Scap Retractions 3 Strict Pull-ups 2 Burpee Pull-ups [Coach: hands can be slightly in front of the pull-up bar on the floor so when athletes jump their feet in they are directly under the pull-up bar] RING...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:30 Jumping Jacks 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Single Unders 0:30 Downdog 0:30 Active Spiderman 0:30 Single Unders 0:30 Ankle Circles BIKE 1:00 Bike 0:40 Workout Pace Bike 0:20 Recovery Pace Bike 0:40 Workout Pace Bike 0:20 Recovery Pace Bike PUSH JERKS 10 Empty Bar Strict Presses 8 Empty Bar Push Press(:03 pause in dip) 4 Empty Bar Push Jerks (:03 pause in dip and catch) Build to opening 10RM Attempt Strength Push Jerk (Build to a Heavy set of 10) Metcon Warm-up (No Measure) FARMER’S CARRY/PUSH JERKS 10 Double Dumbbell Deadlifts 0:15 Dumbbell Hold 50 Meter Farmer’s Carry 4 Double Dumbbell Push Jerks PRACTICE ROUND 10 Double Unders 8 Calorie Bike 6 Box Jump Overs 4 Double Dumbbell Push Jerks 50 Meter Farmer’s Carry DOWNFALL (Time) 100 Double Unders 80/60 Calorie Echo Bike...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Child’s Pose (walking hands left to right) 0:30 Kneeling Forearm Stretch 0:30 PVC Pass Through 0:30 PVC Around the World (0:15 clockwise/counterclockwise) 0:30 PVC Lat Stretch (each side) TECHNIQUE & BUILD [10:00 – 30:00] PVC 5 Intentional Pass Throughs [Coach: straight arms, shrug, push the bar away, tight midline (ribs stay down)] 3 Drop to Catch Position (starting with PVC overhead) [Coach: athletes start with PVC overhead, straight arms, snatch grip] [Coach: athletes start with legs straight and drop to catch position] [Coach: catch position- heels down, butt back, knees out, arms straight] 3 Press Under to Catch Position (starting with PVC in the back rack) [Coach: fast elbows] [Coach: catch position- heels down, butt back, knees out, arms straight] 3 High Pull to Power...Read more

American Fit Co Northwest – CrossFit Partner Workout Metcon (AMRAP – Reps) AMRAP 20: Max Unbroken Dumbbell Bench (each) Max Unbroken Strict Pullups (each) 1 Lap Farmer’s Carry *each break 10 pushups each partner Dumbbells – (50’s/35’s) Metcon (No Measure) 5 Sets of 10: You go, I go Bicep Curls Skull Crushers Lat Pull Downs w/ Band Tricep Push Down w/ Band Seal Rows Incline Bench PressRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 sets: :40 row, bike, ski, run :20 rest 2 sets 10 alternating Spiderman stretch 10 alternating knee to opposite elbow in plank 10 sit-ups 10 staggered-stance good mornings 20 jumping jacks BAR-FACING BURPEE REVIEW 2 sets :20 bar-facing burpees (Use the “step-down and up” technique.) – Rest :10 2 sets :20 bar-facing burpees (Use the quicker technique.) Rest :10 2 sets :20 bar-facing burpees (Use the fastest technique.) Rest :10 DEADLIFT REVIEW AND LOADING Build to workout weight then…. 2 sets: 5-7 unbroken deadlift reps 2-3 burpees Metcon OPEN WORKOUT 22.2 (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5- 4-3-2-1 Deadlifts (225/155) Bar-facing burpees Time cap: 10 minutesRead more