American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2:00 Easy Row 0:30 Active Spiderman 0:30 Dive Bombers 1:00 Moderate Row 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Row 0:30 Alternating Side Lunge 0:30 Alternating Cradle Stretch SPECIFIC WARM UP [12:00 – 22:00] “GOAT DAY” Athletes can spend [6:00] choosing and warming up movements. “MR. BLISTER” 10 Scap Retractions 10 High Plank Scap Retractions 10 Mini Kip Swings High Plank Shoulder Taps 5 Knee to Chest 5 Push Ups 3 Toes to Bar 3 Push Ups Open Prep Metcon (No Measure) OPTION 1: “GOAT DAY” EMOM 20: Minute 1: Movement 1 Minute 2: Movement 2 *Score = Checkbox *Move for Quality! Metcon (No Measure) OPTION 2: “OPEN 22.2 PRACTICE” EMOM 20: Minute 1: Movement from 22.2 Minute 2: Movement from 22.2 Metcon (No Measure) OPTION 3: EMOM 20: Minute 1: 9...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP BANDED STRETCHES 0:30 PVC Pass Throughs 3 position shoulder stretch All stretches 0:30 on one side then all on the other 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 Snatch Grip Deadlifts 5 Power Snatches 5 Overhead Squats 3 Pausing Overhead Squats (0:05 in the bottom) [Coach: actively punching up on the bar, hips back and down, knees out] LIGHTWEIGHT 5 Overhead Squats MODERATE WEIGHT 5 Overhead Squats 1 JUMP AWAY FROM 10RM WEIGHT 5 Overhead Squats Strength Overhead Squat (Build to a 10 Rep Heavy) Metcon Warm-up (No Measure) 10 Scap Retractions 5 Negatives 3 Strict Pull Ups THAT’S ENOUGH...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 14:00] 1:00 Easy Row 10 Box Step Ups 0:15 Active Spiderman 10 Empty Barbell Strict Press 1:00 Moderate Row 0:30 Jumping Jacks 0:30 Ankle Circles 5 Straight Arm Burpees 10 Empty Barbell Push Press 0:30 Fast Row 5 Box Jumps 10 Empty Barbell Push Jerks [Coach: elbows locked out, hips locked out, THEN stand and reset] LIGHTWEIGHT PRACTICE ROUND 5 Push Jerks [Coach: torso dips straight down] 100m Row 2 Burpee Box Jumps PRACTICE ROUND 5 Push Jerks 100m Row 2 Burpee Box Jumps Metcon WHATEVER YOU LIKE (Time) For Time [35 Minute Cap]: 50 Shoulder to Overhead (155/105) 3,000 Meter Row 100 Burpee Box Jumps (24″/20″) *Partition as you wishRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 5 Rounds. . . 0:20 Jump Rope 0:10 Transition 0:20 Stretch Inchworm to Push Up Downdog Active Spiderman Active Samson Quad Stretch 0:10 Transition TECHNIQUE & BUILD [10:00 – 24:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts LIGHT BARBELL [Coach: athletes to stand with feet under the barbell so that the bar is right over their laces] [Coach: athletes to bring the bar to their shins as they flatten out their back] [Demo: what it would look like to bring shins to the bar] 5 Deadlifts MODERATE BARBELL [Coach: athletes to brace in their midline before lifting the bar; as if someone was about to punch them in the stomach] 5 Deadlifts 2 WEIGHT JUMPS AWAY FROM ESTIMATED 10RM WEIGHT [Coach: athletes should only be tapping...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Partner Rowling Game AFCO TEAM WOD Metcon (Time) Teams of 3: Buy In: 100/80 calorie Bike Partners hold starting clean weight in top of deadlift 30-24-18-12-6 Sync Burpees Squat Cleans Round of 30: (135/95) or 55% Round of 24: (165/115) or 65% Round of 18: (185/135) or 75% Round of 12: (205/145) or 85% Round of 6: (225/155) or 90%Read more