American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 100m Run at an Easy Pace 0:20 Knuckle Drags 0:20 Alternating Quad Stretch 0:20 Alternating Step Back Lunge + Rotation 0:20 Overhead Tricep Stretch (each side) 100m Run 0:10 Standing Straddle Stretch into Inchworm into 3 Push Ups 0:10 Standing Straddle Stretch into Inchworm into 2 Push Ups 0:10 Standing Straddle Stretch into Inchworm into 1 Push Ups 0:20 Active Spiderman 0:30 Plank [Coach: today during Strict Dips and Hand Release Push Ups athletes need to keep a tight midline throughout the movement] TECHNIQUE & BUILD/SPECIFIC WARM UP [10:00 – 27:00] LIGHT KETTLEBELL 10 Deadlifts 10 Mini Swings [below belly button; focus on hip extension] 10 Russian Swings [shoulder height; heels stay down and focus on power through hip extension] 10 Kettlebell Swings [Coach: athletes need to point the bottom of the kettlebell towards...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2 Rounds. . . 0:15 Band Pull Aparts 0:15 Banded Strict Press 0:15 Inchworm 0:15 Lying Chest Opener Stretch 0:15 Single Leg Glute Bridges (each side) Hip Stretches (all on one side then all on the other) 0:20 Static Spiderman 0:20 Runners Lunge (elbow to floor) 0:20 Half Kneeling Hamstring Stretch 0:20 Half Kneeling Adductor Stretch TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 10 Deadlifts [Coach: actively pull bar into legs and maintain neutral spine (especially as athletes bring bar below the knees)] 10 Front Squats [Coach: heels down and elbows up] 10 Strict Press [Coach: full extension overhead and midline stays tight] 5 Tempo Deadlifts (0:05 on the way down) [Coach: push hips back; don’t let knees bend until the bar is below the knee] 5 Tempo Front Squats (0:05 on the...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Easy Pace Rowing 0:20 Active Spiderman 0:20 Lying Chest Opener Stretch 0:20 Updog to Downdog 0:20 Standing Straddle Stretch 0:20 Frog Hops 0:20 Slow Burpees SPECIFIC WARM UP [8:00 – 15:00] ROW [Coach: today we want athletes to Row at a sustainable pace for 0:45 focusing on power] 0:45 Row BURPEES [Coach: today we want athletes to Burpee at a sustainable pace for 0:45 focusing on moving efficiently] 0:45 Burpees [Coach: athletes can keep feet wide to shorten the range of motion] 3 Burpees [Coach: athletes must stand to full extension, hands overhead, and feet must leave the floor] 3 Pausing Burpees (have athletes pause after the jump with hands overhead at full hip extension) Metcon Fortitude (AMRAP – Reps) EMOM 30: Min 1 – Max Calorie Row Min 2 – Max Burpees...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] [5:00] Buddy Rowling (Bike) 500 Meters Every meter over/under 500 = 1 Burpee (cap at 10) 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 [13:00 – 22:00] STRICT CINDY 0:15 Dead Hang from Pull Up Bar 0:30 High Plank Hold 1:00 Rig/Rack/Pole Assisted Squat Hold 10 Scap Retractions 10 High Plank Shoulder Taps 10 Glute Bridges 3 Pausing Pull Ups (0:03 pause with chin over bar) [Coach: MUST get chin over bar to count as a rep] [Coach: tight midline; no movement to assist the Pull Up] 3 Pausing Push Ups (0:03 pause with chest and things on the...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 12:00] WALL BALLS 0:15 Slow Squats to Med Ball 0:15 Med Ball Cleans 0:15 Med Ball Push Press 0:15 Med Ball Thrusters [Coach: today athletes should focus on fast transitions. Athletes can take 3 big breaths walking over to their med ball. As soon as their hands touch the med ball, they should squat clean right into their first Wall Ball rep] 5 Med Ball Squat Cleans 5 Low Wall Balls [Coach: practice taking 3 big breaths walking up to the med ball, hands on the med ball, squat clean the first rep] 5 Workout Height Wall Balls [Coach: practice breathing while doing Wall Balls. When athletes release the ball at the top and are looking up, coach them to take a big inhale] HANDSTAND PUSH UPS/DOUBLE DUMBBELL PUSH PRESS 0:15 Handstand/ Dumbbell Overhead HOLD...Read more