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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 16:00] 500 Meter Row (cap at 2:30) 0:30 Active Samson 400 Meter Row (cap at 2:00) 0:30 Inchworm to Push Up 300 Meter Row (cap at 1:30) 0:30 Lying Chest Opener Stretch 200 Meter Row (cap at 1:00) 0:30 Squat Hold 100 Meter Row (cap at 0:30) SPECIFIC WARM UP [16:00 – 27:00] PULL UPS [Coach: big focus today is FULL Range of Motion and choosing the correct reps/scaling option] 10 Scap Retractions 10 Mini Kip Swings 3 Pull Up Holds (0:03 with chin over bar. . . if needed athletes can jump up) 3 Eccentric Pull Ups (0:03 tempo on the way down. . . if needed athletes can jump up) 3 Strict Pull Ups 3 Workout Variation Pull Ups -Butterfly -Kipping -Strict -Banded -Jumping -Ring Rows PUSH UPS [Coach: big focus today is...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 10:00] 0:15 Alternating Quad Stretch 0:15 Knuckle Drags 0:15 Inchworm to Push Up 0:15 Down Dog 100m Row 10 Scap Retractions (from Pull Up Bar) 3 Strict Pull Ups 3 Strict Knee to Chest 100m Run 100m Row 1 Half Rope Climb 100m Run PRACTICE ROUND As a Team of 3 300m Row 3 Rope Climbs 300m Run Partner Metcon TRIPLE TROUBLE (Time) 3,000 Meter Row 15 Rope Climbs 3,000 Meter RunMODIFICATIONS 15 ROPE CLIMBS -Reduce Reps -1 Rope Climb = 3 Pull Ups + 3 Knee to Chest -1 Rope Climb = 2 Lying Rope Climb to Stand -1 Rope Climb = 3 Double Dumbbell Renegade Rows 3,000 METER RUN -7, 500m Bike -3,750m Row -3,000m SkiRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Straight Arm Burpees 0:30 Push Up to Downdog 0:30 Slow Burpees 0:30 Active Samson 0:30 Burpees 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest) TECHNIQUE & BUILD [10:00 – 30:00] EMPTY BARBELL THRUSTER 0:15 Front Rack Stretch 3 Pausing Front Squats (0:03 pause in the bottom) [Coach: hips below knees and elbows up] 3 Front Squats 3 Pausing Push Press (0:03 overhead) [Coach: tight midline; full hip, knee, and arm extension] 3 Push Press 5 Thrusters [Coach: heels stay down until hips extend] POWER CLEAN 3 Deadlifts [Coach: flat back] 3 Deadlift + Shrug [Coach: hips extend THEN shrug] 3 Muscle Cleans [Coach: fast elbows] 3 Pausing Power Cleans (0:03 pause in the catch) [Coach: hips extend...Read more

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