American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – :1800] 0:20 Easy Bike 0:10 Transition 0:20 Kettlebell Deadlifts 0:10 Transition 0:20 Walking Spiderman Stretch/Walking Alternating Quad Stretch 0:10 Transition 0:20 Hollow Body Rocks 0:10 Transition 0:20 Ski/Row 0:10 Transition 0:20 High Resistance Standing Bike 0:10 Transition 0:20 Kettlebell Swing “Starts” 0:10 Transition 0:20 Walking Samson Stretch/Walking Inchworm to Push Up 0:10 Transition 0:20 Slow AbMat Sit Ups 0:10 Transition 0:20 Ski/Row 0:10 Transition 0:20 Sprint Pace Bike 0:10 Transition 0:20 Russian Kettlebell Swings 0:10 Transition 0:20 High Knees/Butt Kicks 0:10 Transition 0:20 Eccentric AbMat Sit Ups (0:03 tempo on the way down) 0:10 Transition 0:20 Ski/Row 0:10 Transition PRACTICE ROUND [Coach: remind athletes to keep a running tally of their reps!] 0:20 Bike Calories 0:10 Transition 0:20 Russian Kettlebell Swings 0:10 Transition 0:20 10 Meter Shuttle Runs 0:10 Transition 0:20 AbMat Sit Ups 0:10...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds. . .with band 10 Lateral Steps (each side) 5 Pausing Squats (0:03 at the bottom) 10 Standing Fire Hydrants (each side) 0:30 Hip Bridges MOBILITY (All Stretched on One Side) 0:20 Static Spiderman 0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch) 0:20 Half Kneeling Hamstring Stretch 0:20 Half Kneeling Adductor Stretch 0:20 Pigeon Pose 0:30 Rig/Rack Assisted Squat Hold TECHNIQUE & BUILD [13:00 -30:00] FRONT SQUAT 5 @ 40% 3 @ 50% 2 @ 60% [Coach: strong front rack position = elbows pointed forward upper back engaged] [Coach: hips down and back] [Coach: knees out and heels down] Strength Front Squat (6×2 Building in weight) One set every 2:00 Warm-up Warm-up (No Measure) SPECIFIC WARM UP [30:00 – 37:00] 10 Double Dumbbell Deadlifts 10 Scap Retractions (pull up bar) 10 Box Step Overs 5...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Bike 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Quad Stretch 1:00 Bike 0:20 Active Samson 0:20 PVC Pass Throughs 0:20 PVC Around The World MOBILITY 1:00 PVC Standing Lat Stretch SPECIFIC WARM UP [10:00 – 25:00] 30 Single Unders [Coach: shoulders back and look straight ahead] 0:30 Bike [Coach: hinge at the hips and ball of athletes’ foot on the pedal] 10 Bodyweight Lunges [Coach: front heel stays down and back knee taps the floor] 20 High Single Unders [Coach: shoulders back and push the ground away] 0:30 Bike [Coach: hinge at the hips and “scrape” the floor] 10 Dumbbell Goblet Lunges [Coach: front heel stays down and stand to full extension to complete each rep] 5 Dumbbell Push Press (each arm) [Coach: elbow locked out and bicep to ear] 10 Jumping Double...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Plank (elbows) 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Frog Hops 0:30 Alternating Hamstring to Squat Hold Stretch 0:30 Slow Burpees 1:00 Pigeon Pose (each side) SPECIFIC WARM UP [10:00 – 26:00] EMPTY BARBELL 10 Good Mornings 5 Elbow Rotations 5 Strict Press 10 Deadlifts LIGHT BARBELL 10 Deadlifts [Coach: pull chest open in the set up and maintain neutral spine ] 10 Scap Retractions 10 Mini Kip Swings [Coach: tight body- toes pointed, legs squeezed, hollow body] 4 Bar Facing Burpees [Coach: chest and thighs MUST touch the floor] MODERATE BARBELL 7 Deadlifts [Coach: pull chest open in the set up; pull bar into shins (do NOT bring shins to the bar] 7 Knee to Chest [Coach: push down on the bar in the back; reach head through in the front] 3...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:20 Alternating Reverse Lunges 0:20 Alternating Quad Stretch 0:20 Alternating Side Lunge 0:20 Air Squats 0:20 Active Samson 0:20 Active Spiderman 0:20 Glute Bridges 0:20 Push Up to Downdog 0:20 High Plank Shoulder Taps 0:20 Frog Hops 0:20 Slow Burpees 0:20 Fast Burpees TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats 5 Pausing Front Squats (0:03 pause in the bottom) [Coach: high elbows] 5 Front Squats [Coach: aggressively extend hips to finish each rep] 5 Pausing Push Press (0:03 pause overhead) [Coach: tight midline] 5 Push Press 5 Pausing Thrusters (0:03 pause overhead) [Coach: tight midline] 5 Thrusters [Coach: tight midline and heels down during squat] GIVE ATHLETES [5:00] TO BUILD TO HEAVIEST WORKOUT WEIGHT...Read more