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

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