American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Row Easy Pace 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Pigeon Pose (0:15 each side) 1:00 Moderate Pace Row 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10- forward, backward, swings across the chest) SPECIFIC WARM UP [10:00 – 35:00] SINGLE DUMBBELL HANG CLEAN & JERKS [Coach: today we will have athletes alternate arms every 5 reps] 5 Single Dumbbell Deadlifts (each side) 5 Single Dumbbell Russian Swings (each side) 5 Single Dumbbell Push Press (each side) 3 Pausing Dumbbell Hang Cleans (each side) [Coach: have athletes pause 0:03 in the catch. Coach: heels down and upright torso] 3 Pausing Push Jerks (each side) [Coach: have athletes pause 0:03 in the catch. Coach: heels down and upright torso during the dip] 3 Single Dumbbell Hang Clean & Jerks (each side)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Lay and Pray 0:30 Child’s Pose 0:30 Half Kneeling Rocking Adductor Stretch (each side) 0:30 Bodyweight Hip Bridges 0:30 Single Leg Hip Bridges (switch sides at 0:15) 0:30 PVC Pass Throughs 0:30 PVC Around The World (switch directions at 0:15) 0:30 PVC Behind The Head Strict Press 0:30 PVC Snatch Grip Deadlifts SPECIFIC WARM UP [10:00 – 18:00] BAR FACING BURPEES 10 Burpee to Spiderman 5 Frog Hop to Squat 5 Slow Burpees 5 Bar Facing Burpees [Coach: athletes should pace from the start today on bar facing burpees taking around 1:30 to complete] TOES TO BAR 10 Scap Retractions 10 Kip Swings 5 Knee to Chest 3 Strict Toes to Bar 3 Toes to Bar [Coach: athletes should complete Toes to Bar in a maximum of 5 sets. Athletes should break more...Read more

American Fit Co Northwest – CrossFit Open Prep 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 2 Rounds. . . (w/ band) 0:30 Lateral Steps 10 Standing Fire Hydrants (each side) 3 Pausing Squats (0:10 pause in the bottom) [NO BAND] 2 Rounds. . . 0:20 Glute Bridges 0:20 Hollow Body Rocks 0:20 Slow Air Squats HIP STRETCHES 0:30 Active Spiderman 0:20 Static Spiderman 0:20 Runners Lunge 0:20 Half Kneeling Hamstring Stretch 0:20 Adductor Stretch (all on one side then switch sides) TECHNIQUE & BUILD [10:00 – 25:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Power Cleans 5 Front Squats 3 Pausing Power Cleans (0:03 pause in the catch) [Coach: stance- feet start hip width and catch at shoulder width; grip- hook grip and hands outside of shoulders] 3 Pausing Front Squats (0:03 pause in the bottom) [Coach: stance- feet shoulder width; grip- loose fingertip...Read more

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