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

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