American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 10-9-8-7-6-5-4-3-2-1: High Plank Shoulder Taps Glute Bridges [5 Minute Time Cap] 0:30 Lying Chest Opener Stretch (each side) 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Child’s Pose TECHNIQUE & BUILD [12:00 – 20:00] LIGHT DUMBBELL 10 Alternating Dumbbell Deadlifts [Coach: stand directly over the dumbbell- back of the dumbbell should be inline with athletes’ midfoot] 10 Single Arm Dumbbell Swings (each side) [Coach: hips crack back then hip extend up NOT forward] 10 Single Dumbbell Press and Reach (1 dumbbell in two hands held horizontally) 5 Single Dumbbell Push Press (each side) 8 Alternating Dumbbell Snatches [Coach: set up with a neutral spine, return the dumbbell to the floor with a neutral spine] WORKOUT WEIGHT DUMBBELL 10 Alternating Dumbbell Deadlifts [Coach: stand directly over the dumbbell- back of the dumbbell should be...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Slow Air Squats 0:30 Rig/Pole/Rack Assisted Squat Hold TECHNIQUE & BUILD PVC 10 Good Mornings 5 Pausing Cleans (:03 in catch of clean) 5 Cleans EMPTY BARBELL 10 Good Mornings 5 Pausing Clean and Jerks (:03 in catch of clean) 5 Cleans LIGHT BARBELL 5 Cleans WORKOUT WEIGHT 5 Cleans SPECIFIC WARM UP [20:00 – 25:00] 30 Low and Fast Single Unders 20 High and Slow Single Unders 15 Jumping Double Taps (no rope) 10 Double Unders Skill Rope Climb (15 minutes) Practice rope climb skills and build to workout weight on cleans Metcon GOIN’ UP, ON A TUESDAY (AMRAP – Rounds and Reps) AMRAP 15: 9 Power Cleans (185/135) 60 Double Unders 3...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Row Easy Pace [Coach: athletes to sit tall and hinge from the hips] 0:30 Alternating Reverse Lunges 0:30 Push Up to Downdog 1:00 Row Moderate Pace [Coach: athletes to keep space between their seat and heels- hinge from the hips] 0:30 Slow Air Squats [Coach: hips back and down] 0:30 Active Spiderman 1:00 Row at Workout Pace [Coach: athletes should be able to hold a 2:30 pace or faster- if not, athletes should scale to 800 Meters] 0:15 Med Ball Squats [Coach: hips back and down] 0:15 Med Ball Thrusters [Coach: front rack position- Med Ball should never drop under athletes’ chin] 5 Wall Balls [Coach: hips back and down] [Coach: front rack position- Med Ball should never drop under athletes’ chin] TECHNIQUE & BUILD [12:00 – 20:00] PVC 0:15 PVC Pass Through 0:15 PVC Around The World (clockwise)...Read more

American Fit Co Northwest – CrossFit Partner Metcon 12 DAYS OF CHRISTMAS (PARTNER) (Time) 1 – Muscle Up 2 – Push Jerk 3 – Front Squat 4 – Power Cleans 5 – Deadlifts 6 – HSPUs/Hand Release Pushups 7 – Ab Mat Situps 8 – Pullups 9 – Toes 2 Bar 10 – DB Lunges 11 – DB Thrusters 12 – Devil’s Press Barbell – (155/105) Dumbbells – (50/35) Animal Flow Metcon (No Measure) Callout: Set beast, Right leg side Kickthrough, Right leg jumping underswitch, Left leg underswitch to forward traveling bear (1 stride), Left leg underswitch, Right leg full scorpion into crocodile roll to front step, Set loaded beast, Wave unload, Return to loaded beast, Set beast – Repeat on the other side –Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Any Machine 0:30 Bodyweight Good Mornings 0:30 Standing Straddle Stretch 0:30 Inchworm to Push Up 0:30 High Plank Shoulder Taps 0:30 Glute Bridges 0:30 Glute Bridge Marching 0:30 Glute Bridge Hold TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts LIGHTWEIGHT BARBELL 10 Deadlifts [Coach: bar moves over the middle of the foot; keep bar in contact with body] MODERATE BARBELL 2 Sets of 5 Deadlifts [Coach: neutral spine before you lift] 1 JUMP FROM WOD WEIGHT 5 Deadlifts [Coach: neutral spine before you lift; keep bar in contact with the body] WOD WEIGHT 5 Deadlifts SPECIFIC WARM UP [20:00 – 30:00] 0:10 Handstand Hold Single Dumbbell Overhead Hold (both hands hold 1 dumbbell horizontally) 10 Handstand Shoulder Shrugs Single Dumbbell...Read more