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

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