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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 Active Spiderman 0:20 Updog to Downdog 0:20 Active Samson 0:20 Alternating Quad Stretch 0:20 Knuckle Drags 0:20 Arm Circles (forward and backward) 0:20 Across The Chest Arm Swings Strength Warm-up (No Measure) POWER CLEAN TEACHING -Set Up: neutral spine, weight shifted into heels, barbell in contact with shine, shoulders over the bar -Teach: let the shoulders lead the way during the pull -Teach: reach full extension THEN elbows through -Catch Position: elbows up/chest up and heels down EMPTY BARBELL 3 Times. . . 0:03 Pause Mid Shin [Coach: neutral spine] 0:03 Pause at The Knee [Coach: shoulders over the bar] 0:03 Pause at Full Extension [Coach: shoulders behind the bar, arms straight, hips/knees/ankles extended] Power Clean (0:03 pause in the catch) [Coach: elbows through fast, land with elbows up/chest up and heels down]...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] 0:30 Box Step Ups 0:30 Active Samson 0:30 Lateral Box Step Ups (switch at 0:15) 0:30 Active Spiderman 0:30 Box Step Overs 0:30 Downdog 0:30 Pigeon Pose (each side) 0:30 Alternating Side Lunge 0:30 Russian Baby Maker Strict Press Warmup 5 Empty Bar 5 @ 25% 5 @ 30% 5 @ 35% Strength Metcon (Weight) Strict Press: 5 Reps @ 40% 1RM 5 Reps @ 50% 1RM 5 Reps @ 60% 1RM 5 Reps @ 65% 1RM 5 Reps @ 70% 1RM Metcon Warm-up (No Measure) SQUAT THERAPY Set Up: Athletes will set up facing the wall, Med Ball behind them to squat to, feet under shoulders, arms straight over head. Athletes should get as close to the wall as they can while reaching a full depth squat. 5 Eccentric Squat Therapy Squats (0:05...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 1:00 Row 0:30 Glute Bridges 0:30 Plank 1:00 Row 0:30 Single Leg Glute Bridges (0:15 each side) 0:30 Hollow Hold 1:00 Row 0:30 Glute Bridge Walk Outs 0:30 Straight Leg Sit Ups 0:20 Active Spiderman 0:20 Push Up to Downdog 0:20 Child’s Pose (Walking Hands) 0:20 Pigeon Pose (left side) 0:20 Pigeon Pose (right side) 0:20 Forearm Stretches SPECIFIC WARM UP [13:00 – 25:00] [Coach: heels down] 100 Meter Row 10 Kettlebell Deadlifts 10 Scap Retractions [Coach: hollow body heels together] [Coach: shoulders down and back/active shoulders] 100 Meter Row 10 Russian Kettlebell Swings 10 Mini Kip Swings [Coach: power through the legs] 100 Meter Row 3-3-3 Kettlebell Swings (3 to chest – 3 to shoulder – 3 to eye level) 1-3 Strict Pull Ups ROW [Coach: upper body fatigue adds up quickly today!...Read more

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