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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] AMRAP 3: 10 Alternating Box Step Ups 10 Straight Leg Sit Ups 5 Cal Bike 0:20 Updog to Downdog 0:20 Active Spiderman 0:20 Pigeon Pose 0:20 Pigeon Pose 0:20 Inchworm to Push Up 0:20 Active Samson SPECIFIC WARM UP [10:00 – 27:00] DOUBLE DUMBBELL BOX STEP OVERS [Coach: today we will focus on coaching athletes to stay low and taking as few steps as possible] [Athletes should hold both dumbbells by their side with straight arms] 10 Box Step Overs [Coach: turn on the box so that you face the box when you step down] 10 Single Dumbbell Box Step Overs (5 with dumbbell in each hand) [Coach: stay low] 10 Double Dumbbell Box Step Overs [Coach: stay low and take as few steps as possible] TOES TO BAR [Coach: today we will focus...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 PVC Assisted Leg Swing Forward/Back 0:20 PVC Assisted Leg Swing Forward/Back (other leg) 0:20 PVC Assisted Leg Swing Side to Side 0:20 PVC Assisted Leg Swing Side to Side (other side) 0:20 PVC Pass Throughs 0:20 PVC Around The World 0:20 PVC Behind the Head Snatch Grip Strict Press 0:20 PVC Snatch Grip Deadlift 0:20 Inchworm to Push Up 0:20 Active Spiderman 0:20 Alternating Side Lunges 0:20 Quad Stretch 0:20 Slow Air Squats 0:20 Pole/Rig/Rack Assisted Squat Hold TECHNIQUE & BUILD EMPTY BARBELL 5 Tempo Good Mornings 5 Elbow Rotations 5 Tempo Back Squats 5 Snatch Grip Behind The Head Push Jerks [Coach: dip, extend hips all the way, PUNCH elbows straight fast] 5 Tempo Snatch Grip Deadlifts [Coach: upper back stay engaged, actively pull bar into legs, neutral spine throughout] 1 Power Snatch from The...Read more