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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:20 Downdog 0:20 Active Spiderman 0:20 Knuckle Drags 0:20 Alternating Quad Stretch AMRAP 6: P1: 5 Lying Knee Tucks + In Time Remaining. . . Single Dumbbell Farmer’s Hold (switch arms every 0:20) P2: 200 Meter Run SPECIFIC WARM UP [13:00 – 22:00] 5 Slow AbMat Sit Ups [Coach: butt does not come off the floor] 10 AbMat Sit Ups [Coach: complete each rep with shoulders over hips and spine extended] 10 Double Dumbbell Deadlifts [Coach: neutral spine- during the workout athletes need to be intentional and aware of their positioning when picking up and putting down their dumbbells] 0:15 Double Dumbbell Hold [Coach: active shoulders, active midline] [Coach: remind athletes that we want to strengthen a “good” position during training] Recovery Flow Metcon (No Measure) [TEAMS OF 2] AMRAP 25: 30 AbMat Sit-ups...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 1:00 Row 5 Walkouts 10 Spiderman Lunge and Reach 1:00 Row 10 Downdog to Pushup 10 Samson Stretch 1:00 Row 10 Good Mornings 10 Strict Press EMPTY BARBELL 4 Pausing Deadlifts (0:03 pause at mid shin) [Coach: mixed grip, feet under hips, feet straight] 4 Pausing Hang Power Cleans (0:03 pause in the catch) [Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps] 4 Pausing Push Jerks (0:03 pause in the catch) [Coach: hands outside of shoulders, upright torso, feet under hips] [Coach: during the catch, athletes can jump feet out landing in a partial squat] [Coach: reset feet between reps] ROUND 5 WEIGHT 1 Round of “DT” 12 Deadlifts [Coach: athletes should take a big breath before...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Downdog 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Pole/Rig/Rack Assisted Squat Hold 0:30 Alternating Quad Stretch 1:00 Bike TECHNIQUE & BUILD EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Power Cleans [Coach: Thruster Set Up- hands outside of shoulders, full grip on the bar, elbows in front of the bar, feet under shoulders, heels down] 3 Pausing Front Squats (thruster grip; 0:05 pause in the bottom) [Look for: elbows up and heels down] 3 Pausing Push Press (thruster grip; 0:03 pause overhead) [Coach: as athletes return the bar to their shoulders. . . Teach: “head out of the way and elbows break forward not down] 3 Pausing Thrusters (0:03 pause overhead) [Coach: as athletes return the bar to their shoulders. . . Teach:...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Active Spiderman 0:30 Push Up to Downdog 0:30 Child’s Pose (hands L, R, C) 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise) 0:30 PVC Snatch Grip Deadlifts TECHNIQUE & BUILD [8:00 – 12:00] PVC 3 Pausing Power Snatch Complexes (0:03 pause in each catch position) [Coach] -High Hang: hips extend and fast punch -Hang: stand to full extension, hips extend, and fast punch -Power: bend the PVC over the shins, stand to full extension, hips extend, and fast punch EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 3 Behind The Head Snatch Grip Push Jerks [Coach: be intentional- fast elbows, land solid in a quarter squat] 5 Snatch Grip Deadlifts 3 Pausing Power Snatch Complexes (0:03 pause in each catch position) [Coach] -High Hang: shoulders back, hips extend,...Read more