American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 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 *BIKE 1:30 Easy Pace Bike 0:30 Recovery 1:00 Moderate Pace Bike 0:30 Recovery 0:30 Sprint Recovery Flow Metcon (No Measure) On the Minute x 30: Odd Minute: Machine Calories Even Minute: “Goat” Movement of Choice *”Goat” is a word used in CrossFit to describe a movement that is challenging for us *Today is geared towards “practice” and dialing in mechanics at a controlled heart rateRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] BAND STRETCH 0:20 Hinging Lat Stretch 0:20 Lunging Lat Stretch 0:20 Standing Overhead Lat Stretch 0:20 Lunging Overhead Lat Stretch 0:20 Bent Arm Pec Opener 0:20 Straight Arm Pec Opener [Coach: before stretching the other side have athletes lift both arms overhead to feel/see the difference] 0:20 Single Unders 0:40 Active Spiderman 0:20 Single Unders 0:40 Active Samson 0:20 Single Unders 0:40 Downdog 0:20 Single Unders 0:40 Overhead Tricep Stretch SPECIFIC WARM UP [15:00 – 29:00] LIGHT DUMBBELLS 5 Single Dumbbell Deadlifts (each side) 4 Single Dumbbell Swings (each side) 3 Single Dumbbell Strict Press and Reach (dumbbell horizontal in both hands) 2 Single Dumbbell Push Press (each side) 10 Double Dumbbell Deadlifts [Coach: one side of the dumbbell touches the floor] [Coach: hips back then knee bend] 8 Double Dumbbell Hang Power Cleans...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:20 Low Box Step Ups 0:20 Jumping Jacks 0:20 Standing Straddle Stretch to Inchworm 0:20 Active Spiderman 0:20 Updog to Down Dog 0:20 High Box Step Ups 0:20 Hops in Place 0:20 Alternating Quad Stretch 0:20 Standing Overhead Reach to Toe Touch 0:20 Hamstring Stretch to Deep Squat (fingers under toes) 1:00 Pole/Rig/Rack Assisted Squat -0:20 focusing on heels down and finding the outside of the foot -0:20 driving knees apart opening hips -0:20 opening chest and creating a neutral spine (especially in lumbar) SPECIFIC WARM UP [10:00 – 32:00] WALL BALLS 0:30 Squat to Med Ball [Coach: depth, knees out, and chest up] 0:20 Med Ball Strict Press [Coach: med ball never drops under chin, hands slightly under the ball, elbows tucked in] 10 Med Ball Thruster [Coach: hips back and DOWN in...Read more

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