American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 15:00] 1:00 Bike 0:30 Active Samson 0:30 Downdog 0:30 Mountain Climbers 0:30 Alternating Chest Opener Stretch 0:30 Fast Pace Bike 0:30 Inchworm 0:30 Frog Hops 5 Slow Burpees BIKE 15/12 Calorie Bike -The monitor is going to give athletes feedback and motivation on the Bike -Have athletes note their pace and RPMs BURPEES 10 Burpees -Athletes will not have any external feedback on their pace like on the Bike -Coach: athletes to push a little harder on Burpees -Standards: chest and thighs touch the floor, shoulders over hips, arms above head on the jump PRACTICE ROUND -Transitions: athletes should make sure their Bike pedal is left in a position where they can step down into a revolution as they hop back on the Bike 5 Calorie Bike 5 Burpees 5 Calorie Bike 5 Burpees Metcon...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 1:00 Row Easy Pace 0:30 Inchworm to Push Up [Coach: athletes should focus on stretching hamstrings] 0:30 Standing Straddle Stretch (athletes can walk hands back and forth between feet) 1:00 Row Moderate Pace [Demo: legs extend, slight lean back, quick pull with arms, arms return to straight, slight forward lean, THEN legs bend] 0:30 Active Spiderman 0:30 Updog to Downdog 1:00 Row Workout Pace [Coach: can athletes hold a 2:00 pace or faster for 1:00?] 0:30 Active Samson 0:30 Standing Reach to Toe Touch [Coach: hips back THEN reach for toes] SPECIFIC WARM UP [12:00 – 28:00] TOES TO BAR [Athletes should prioritize the rhythm of their kip swing over getting their toes to the bar] 10 Straight Leg Sit Ups [Coach: athletes can sub 16 AbMat Sit Ups or Straight Leg Sit Ups...Read more

American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Bike 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Pole/Rig/Rack Assisted Squat Hold 0:30 Ankle Stretch (on the wall or bike base) SPECIFIC WARM UP [10:00 – 15:00] AIR SQUAT [Coach]: -Feet under shoulders -Heels down -Hips back and down -Knees out -Squat to full depth (hips clearly below knees) -Stand to full extension (shoulders over hips, hips and knees locked out) 5 Pausing Air Squats (0:10 pause) [Look for: full depth, heels down, knees out] 5 Slow Eccentric Air Squats (0:05 on the way down) [Look for: hips back and down] 5 Air Squats [Look for: squatting to full depth and standing to full extension] PRACTICE ROUND 100 Meter Bike 3 Air Squats 100 Meter Bike 2 Air Squats 100 Meter Bike 1 Air Squat Metcon DOWN WITH...Read more