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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 3 Rounds. . . 5 Cal Bike 10 Empty Barbell Deadlifts Round 1: 6 Active Spiderman (active spiderman each side) Round 2: 6 Active Samson Round 3: 5 Inchworm to Push Up TECHNIQUE & BUILD [10:00 – 18:00] EMPTY BARBELL 3 Pausing Power Clean from the Pocket (0:03 pause in the catch) [Coach: fully extend: ankles, knees, and hips; catch in a quarter squat with heels down] 3 Pausing Power Clean from the Knee (0:03 pause in the catch) [Coach: bar keeps contact with body, fully extend, catch in a quarter squat, heels down] 3 Pausing Power Clean from Mid Shin (0:03 pause in the catch) [Coach: accelerate once the bar is past knees, bar keeps contact with body, fully extend, catch in a quarter squat, heels down] LIGHTEST WORKOUT WEIGHT 7 Power Cleans...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 of. . . Jumping Jacks Arm Circles Forward Arm Circles Backward Horizontal Arm Swings (across the chest) Alternating Overhead Tricep Stretch Knuckle Drags in Place Alternating Quad Stretch Active Samson Empty Barbell Strict Press TECHNIQUE & BUILD [10:00 – 23:00] EMPTY BARBELL 5 Pausing Push Jerks (0:03 pause in the catch) [Coach: tight midline landing in a quarter squat] 5 Push Jerks [Coach: upright torso during the dip, tight midline landing in a quarter squat] Strength Push Jerk (5×3) 12:00 to build to a heavy set of 3 Metcon Warm-up (No Measure) SPECIFIC WARM UP [24:00 – 27:00] 100 Meter Run 4 Light Push Jerks 8 Low Height Box Jumps 100 Meter Run 4 Moderate Push Jerks 8 Workout Height Box Jump PRACTICE ROUND 100 Meter Run 4 Workout Weight Push Jerks 8...Read more