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

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