American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Butt Kickers in Place 0:30 High Knees in Place 0:30 Active Samson 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Downdog 200 Meter Run [Coach: if athletes find it hard to complete 200 Meter in under 1:00 have them reduce workout distance to 300 Meters] SPECIFIC WARM UP [10:00 – 17:00] DOUBLE UNDERS [Coach: focus on hand position] [Coach: athletes’ hands should be by their “pockets”] 0:30 Easy Single Unders 0:30 Single Unders at Double Under Height/Rhythm 0:30 Jumping Double Taps (no rope) 0:30 Double Under Practice PRACTICE ROUND 200 Meter Run 15 Double Unders 1:00 Max Bike Calories [Coach: this will help give athletes a number to aim for during the workout] Metcon FIDGET SPINNER (Calories) AMRAP 20: Max Calorie Bike Every 5 Minutes [Starting...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 10LBS BUMPER PLATE 0:20 Good Mornings (hugging plate) 0:20 Ground to Overhead 0:20 Inchworm to Push Up 0:20 Single Leg Deadlift (same side) 0:20 Single Leg Deadlift (other side) 0:20 Active Samson 0:20 Downdog TECHNIQUE & BUILD [8:00 – 28:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 0:20 Deadlifts from Lockout to Knee 0:20 Deadlifts from Lockout to Below Knee 0:20 Deadlifts from Lockout to Mid Shin LIGHTWEIGHT BARBELL 3 Pause in Deadlift Set Up into a Deadlift (0:05 pause) 3 Eccentric Deadlifts (0:05 tempo on the way down) Strength Deadlift 15 – 12 – 9 – 6 – 3: *MUST be unbroken/touch-and-go Metcon Warm-up (No Measure) CHEST TO BAR PULL UPS/STRICT PULL UPS/PULL UPS 10 Scap Retractions 10 Mini Kip Swings 3...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Jumping Jacks 0:20 Knuckle Drags 0:20 Alternating Quad Stretch 0:20 Mini Hops 0:20 Inchworm 0:20 Downdog 0:20 Jumping Double Taps 0:20 Active Samson 0:20 Alternating Side Lunge SPECIFIC WARM UP 20 Single Unders [Coach: hands stay by “pockets”] 10 Frog Hops [Coach: feet land flat outside of hands] 10 Med Ball Squats [Coach: hands underneath the med ball] 10 High Single Unders [Coach: jump high enough to do a double under] 5 Burpees [Coach: feet land flat outside of hands] 10 Med Ball Thrusters [Coach: med ball never drops below your chin] 10 Double Unders [Coach: hands stay by “pockets”] 5 Burpees to Target [Coach: feet land flat outside of hands] 5 Wall Balls [Coach: heels stay down during squat; hips below knees] PRACTICE ROUND 10 Double Unders 5 Burpees to Target 5 Wall Balls 10...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 21:00] 2 Rounds. . . 0:20 Inchworm 0:20 Updog to Downdog 0:20 Glute Bridges 0:20 Single Leg Glute Bridges 0:20 Toe Touches EMPTY BARBELL 10 Good Mornings (0:05 tempo) [Coach: neutral spine; open chest] 10 Scap Retractions BUILD EMPTY BARBELL 3 Pausing Back Squats (0:03 pause in the bottom) [Coach: heels down, knees out, chest open] 3 Back Squats [Coach: heels down; hips back then down] Strength Back Squat (6×5) #1: 5 reps @ 65% 1RM #2: 5 reps @ 73% 1RM #3: 5 reps @ 78% 1RM #4: 5 reps @ 78% 1RM #5: 5 reps @ 78% 1RM #6: 5+ (Max reps @ 78% 1RM) Metcon Warm-up (No Measure) 10 Stiff Legged Deadlifts (0:05 tempo) [Coach: returning the bar to the floor push hips back] 10 Mini Kip Swings 10 Eccentric Deadlifts (0:05...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Row Easy Pace 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Push Up to Downdog 1:00 Row Moderate Pace SPECIFIC WARM UP [8:00 – 17:00] SINGLE DUMBBELL BOX STEP UPS 10 Box Step Ups 10 Single Dumbbell Box Step Ups [Coach: stand to full extension on top of the box to complete each rep] SINGLE DUMBBELL DEVIL’S PRESS 6 Alternating Dumbbell Deadlifts 6 Single Dumbbell Swings (each side) 6 Single Dumbbell Push Press (each side) 6 Single Dumbbell Alternating Snatches 4 Devil’s Presses [Coach: “hike” the dumbbell between legs and extend hip aggressively to get the dumbbell overhead] SINGLE DUMBBELL REVERSE LUNGES 10 Bodyweight Reverse Lunges 10 Single Dumbbell Reverse Lunges [Coach: back knee must touch the floor, must stand to full extension to complete each rep] [Athletes must alternate leg each rep...Read more