American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] 3 Rounds. . . 0:40 Bike Moderate Pace 0:20 Bike Recovery Pace 0:40 Bike Hard Pace 0:20 Bike Recovery Pace 0:40 Bike Max Effort Pace 0:20 Bike Recovery Pace 20 Bodyweight Glute Bridges TECHNIQUE & BUILD [15:00 – 22:00] EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 3 Rounds. . . 0:05 Pause at Mid Shin 0:05 Pause at The Knee 0:05 Pause at Lockout [Coach: neutral spine and bar maintaining contact with the body] LIGHTWEIGHT 5 Eccentric Deadlifts (0:05 tempo on the way down) [Coach: hips back neutral spine when returning the bar to the floor] MODERATE WEIGHT 10 Deadlifts WORKOUT WEIGHT 5 Deadlifts OVERLOAD WORKOUT WEIGHT 5 Deadlifts Partner Metcon Metcon (Time) [TEAMS OF 2] For Time: 10,000 Meter Bike On The Minute: athletes complete...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 3 Rounds 0:30 Alternating Box Step Ups 0:30 Stretch 0:30 Air Squats to Med Ball 0:30 Stretch Dynamic Stretches Round 1: Active Samson/Alternating Quad Stretch Round 2: Active Spiderman/Downdog or Calf Stretch on Box Round 3: Elevated Runners Lunge (foot on box)/Pigeon Pose on Box SPECIFIC WARM UP [12:00 – 26:00] BOX JUMP OVERS [Coach: stay low] 0:20 Box Step Overs 0:20 Hops in Place 5 Box Jump Up Step Down 5 Box Jump Overs [Coach: stay low & find a pace you can maintain all 22 minutes] WALL BALLS [Coach: get low] 0:20 Med Ball Squats [Look for: full depth] 0:20 Med Ball Thrusters 5 Wall Balls [Coach: full depth on the squat] HSPU/HRPU [Coach: elbows locked out] 0:15 Handstand Hold or High Plank Hold 0:15 Handstand Shoulder Shrugs or High Plank Scap...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:20 Downdog 0:20 Active Spiderman 0:20 Knuckle Drags 0:20 Alternating Quad Stretch AMRAP 6: P1: 5 Lying Knee Tucks + In Time Remaining. . . Single Dumbbell Farmer’s Hold (switch arms every 0:20) P2: 200 Meter Run SPECIFIC WARM UP [13:00 – 22:00] 5 Slow AbMat Sit Ups [Coach: butt does not come off the floor] 10 AbMat Sit Ups [Coach: complete each rep with shoulders over hips and spine extended] 10 Double Dumbbell Deadlifts [Coach: neutral spine- during the workout athletes need to be intentional and aware of their positioning when picking up and putting down their dumbbells] 0:15 Double Dumbbell Hold [Coach: active shoulders, active midline] [Coach: remind athletes that we want to strengthen a “good” position during training] Recovery Flow Metcon (No Measure) [TEAMS OF 2] AMRAP 25: 30 AbMat Sit-ups...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 1:00 Row 5 Walkouts 10 Spiderman Lunge and Reach 1:00 Row 10 Downdog to Pushup 10 Samson Stretch 1:00 Row 10 Good Mornings 10 Strict Press EMPTY BARBELL 4 Pausing Deadlifts (0:03 pause at mid shin) [Coach: mixed grip, feet under hips, feet straight] 4 Pausing Hang Power Cleans (0:03 pause in the catch) [Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps] 4 Pausing Push Jerks (0:03 pause in the catch) [Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps] ROUND 5 WEIGHT 1 Round of “DT” 12 Deadlifts [Coach: athletes should take a big breath before...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Downdog 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Pole/Rig/Rack Assisted Squat Hold 0:30 Alternating Quad Stretch 1:00 Bike TECHNIQUE & BUILD EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Power Cleans [Coach: Thruster Set Up- hands outside of shoulders, full grip on the bar, elbows in front of the bar, feet under shoulders, heels down] 3 Pausing Front Squats (thruster grip; 0:05 pause in the bottom) [Look for: elbows up and heels down] 3 Pausing Push Press (thruster grip; 0:03 pause overhead) [Coach: as athletes return the bar to their shoulders. . . Teach: “head out of the way and elbows break forward not down] 3 Pausing Thrusters (0:03 pause overhead) [Coach: as athletes return the bar to their shoulders. . . Teach:...Read more