American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 20:00] 4:00 Machine 0:30 Glute Bridges 0:30 Sit Ups 3:00 Machine 0:30 Single Leg Glute Bridge (switch at 0:15) 0:30 Straight Leg Sit Ups 2:00 Machine 0:30 Glute Bridge Hold w/ Marching Feet 0:30 Hollow Rocks 1:00 Machine 0:30 Superman Lifts 0:30 V Ups SPECIFIC WARM UP [20:00 – 28:00] 10 Wallball Front Squats 5 Wallball Thrusters 5 Wallballs 10 Scap Retractions 5 Kip Swings 0:10 Hang with Active Shoulder 5 Knee to Chest [Coach: maintain an active shoulder position] 3 Toes to Bar [Coach: maintain an active shoulder position] Recovery Flow Metcon (No Measure) EMOM 25: 1 -Max Calorie Machine 2 -Max Wallballs 3 -Max Toes to Bar 4 -Max Pushups 5 -RestRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Box Step Ups 0:30 Inchworm to Push Up 0:30 Frog Hops 0:30 Jumping Jacks 0:30 Downdog 0:30 Slow Burpees 0:30 Box Jump Up Step Down 4 Box Jump Overs 0:30 Active Samson 0:30 Child’s Pose Hands on the Box TECHNIQUE & BUILD [10:00 – 24:00] 10 Scap Retractions 10 Mini Kip Swings 5 Kip Swings 1-3 Strict Pull Ups 3 Chest to Bar Pull Ups or Workout Variation Pull Ups 5 Knee to Chest 3 Toes to Bar EMPTY BARBELL 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Strict Press 3 Pausing Power Cleans (hold athletes 0:05 in The Set Up to assess for Neutral Spine) [Demo: a “bad” rep- rounding back off the floor and a “good” rep] [Coach: Maintaining Neutral Spine!] 3 Pausing Front Squats (hold athletes 0:05 at the...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike Easy Pace 0:30 Active Samson 0:30 High Plank Shoulder Taps 1:00 Bike Moderate Pace 0:30 Active Spiderman 0:30 High Plank Scap Retractions 1:00 Bike (Can athletes hold a 2:30 pace for 1:00?) 0:30 Alternating Quad Stretch 0:30 Push Up to Downdog SPECIFIC WARM UP [11:00 – 25:00] 0:30 Bike 0:30 Single Unders [Coach: elbows tucked in; hands in front of hips] 0:10 Ring Support Hold [Coach: shoulders pushing down into rings;hug rings in tight to the body] 0:30 Bike 0:15 High Single Unders [Coach: push the ground away when jumping] 0:15 Jumping Double Taps (no rope) 3 Jumping Ring Dips [Coach: active shoulder to start; jump to support position/hollow body] 0:30 Bike 0:30 Double Under Practice [Coach: push the ground away when jumping; don’t tuck or pike] 3 Eccentric Ring Dips (0:03 on the way down) [Coach: maintain...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Row Easy Pace 0:30 Inchworm to Push Up 0:30 Active Spiderman 1:00 Row Moderate Pace 0:30 Child’s Pose Walk Hands L and R 0:30 Active Samson 1:00 Row (Can athletes Row 200 Meter in 1:00?) 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 counterclockwise 0:15 clockwise) TECHNIQUE & BUILD [11:00 – 26:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Overhead Quarter Squats (0:03 pause in quarter squat) [Coach: heels down; bar stays over the middle of the foot] 5 Snatch Grip Behind The Head Push Jerks (0:3 pause in catch) [Coach: fast elbows; land in a quarter squat] 5 Snatch Grip RDLS 3 Pausing Hang Power Snatches (0:03 pause in the catch) [Coach: fast elbows; land in a quarter squat] Strength Hang Power Snatch (Every 2 Minutes x 5 Sets: 3 Hang Power Snatches) Warm-up...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 3 Rounds. . . Rotate on the 0:30 Team of 3 0:30 Bike 0:30 Light Wall Balls [Coach: heels down] 0:30 Push Up to Downdog/Active Spiderman/Active Samson Every athlete completes each station three times SPECIFIC WARM UP [10:00 – 20:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press and Reach 5 Deadlifts CLEAN & JERK 3 Pausing Cleans (0:03 pause in the catch) [Coach: heels down in the catch] 3 Pausing Push Jerks (0:03 pause in the catch) [Coach: heels down in the catch] 3 Clean & Jerks [3:00] for Teams to Work Up to Workout Weight PRACTICE ROUND Each athlete. . . 3 Clean & Jerks 3 Bike Calories 3 Wall Balls 3 Bike Calories AFCO TEAM WOD MONSTER’S INC (AMRAP – Reps) Team of 3: AMRAP6:...Read more