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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Alternating Quad Stretch 0:30 Alternating High Kicks 0:30 Single Unders 0:30 Active Samson 0:30 Inchworm to Push Up 0:30 Single Unders 0:30 Knuckle Drags 0:30 Standing Straddle Stretch TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 10 Good Mornings 10 Strict Press 10 Stiff Legged Deadlifts 5 Three Position Pausing Deadlifts 0:03 Pause at Mid Shin [Coach: feet under shoulders and neutral spine] 0:03 Pause at The Knee [Coach: push knees back, shoulders over bar, and neutral spine] 0:03 Lock Out [Coach: knees and hips locked out- neutral spine] LIGHTWEIGHT 5 Eccentric Deadlifts (0:05 tempo on the way down) 10 Deadlifts MODERATE WEIGHT 4 Eccentric Deadlifts (0:05 tempo on the way down) 8 Deadlifts WORKOUT WEIGHT 6 Deadlifts OVERLOAD WORKOUT WEIGHT 4 Deadlifts OVERLOAD WORKOUT WEIGHT 2 Deadlifts SPECIFIC WARM...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 12:00] BIKE 3 Rounds. . . 0:45 Moderate Pace 0:15 Sprint Pace MOBILITY 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Inchworm to Updog ABMAT SIT UPS [Coach: butt stays in contact with the floor throughout the movement, shoulders over hips and spine extended to complete the rep] 5 AbMat Sit Ups PRACTICE ROUND P1: 200 Meter Bike P2: 5 AbMat Sit Ups P2: 200 Meter Bike P1: 5 AbMat Sit Ups Partner Metcon HEAT WAVE (No Measure) TEAMS OF 2 3 Rounds For Time [40 Minute Cap] 500 Meter Bike Erg 1,000 Meter Bike Erg 1,500 Meter Bike Erg DURING REST PERIODS: Round 1: 10 AbMat Sit-ups Round 2: 20 AbMat Sit-ups Round 3: 30 AbMat Sit-ups FLOW: P1: 500 Meter Bike P2: 10 AbMat Sit Ups P2: 500 Meter Bike P1: 10 AbMat...Read more