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

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