American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) • Side high knee karaoke drill • Walking while pulling knee to chest • Walking pulling inner ankle up to chest • Walking lunges with pelvic tilt (hip flexor stretch) • Walking lunges with torso twist towards side of extended knee • Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground) • Toe touches: marching opposite hand to touches • High knees • Butt kicks (knee pointed to ground) • Straight legs (prime time) • Fast shutter steps with quick arms while driving elbows down & back • Crouching side step shuffle •...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP • 200 meter walk • 200 meter easy jog DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) • Side high knee karaoke drill • Walking while pulling knee to chest • Walking pulling inner ankle up to chest • Walking lunges with pelvic tilt (hip flexor stretch) • Walking lunges with torso twist towards side of extended knee • Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground) • Toe touches: marching opposite hand to touches • High knees • Butt kicks (knee pointed to ground) • Straight legs (prime time) • Fast shutter steps with quick arms...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Box Step Ups 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Box Step Overs 0:30 Active Samson 0:30 Calf Stretch on Box (0:15 each side) TECHNIQUE & BUILD [8:00 – 18:00] EMPTY BARBELL 5 Slow Good Mornings 5 Strict Press and Reach 5 Stiff Legged Deadlifts 5 Deadlifts LIGHTWEIGHT BARBELL 5 Pausing Deadlifts (0:03 pause 1 inch off the floor) [Coach: neutral spine in the set up and pull bar into body] MODERATE WEIGHT BARBELL 5 Deadlifts [Coach: neutral spine in the set up and pull bar into body] WORKOUT WEIGHT BARBELL 5 Deadlifts [Coach: neutral spine in the set up and pull bar into body] SPECIFIC WARM UP [18:00 – 30:00] TOES TO BAR 10 Scap Retractions 10 Mini Kip Swings [Coach: initiate kip swing through shoulders NOT feet] 5 Knees...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 Child’s Pose 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Side Lunge 0:20 Slow Air Squats 0:20 Arm Circles Backwards 0:20 Dead Hang from Pull Up Bar TECHNIQUE & BUILD [8:00 – 15:00] 10 Scap Retractions 10 Mini Kip Swings 5 Big Kip Swings 1-3 Strict Pull Ups [5 Minutes of Gymnastics Practice] Give athletes time to practice more advanced gymnastics skills they don’t normally do during workouts. This may be a variation of a Bar Muscle Up, Butterfly Pull Ups, Kipping Pull Ups, Chest to Bar, etc. SPECIFIC WARM UP [15:00 – 27:00] 10ft Bodyweight Walking Lunges [Coach: front heel stays down and knee doesn’t go over toes] 3 Double Dumbbell Hang Power Cleans [Coach: heels down (loading position), toes (full extension: ankles, knees, hips), heels down (catch position)] 10ft Single Dumbbell Goblet...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:20 PVC Pass Throughs 0:20 PVC Around The World (clockwise) 0:20 PVC Around The World (counterclockwise) 0:30 PVC Standing Lat Stretch 0:20 Inchworm to Push Up 0:20 Active Spiderman 0:20 Active Samson 0:30 Child’s Pose TECHNIQUE & BUILD EMPTY BARBELL 5 Snatch Grip Deadlifts [Coach: hips and shoulders rise at the same time] 3 Snatches from The Pocket [Coach: get tall (shoulders behind the bar)] 3 Snatches from Above The Knee [Coach: get tall (shoulders behind the bar)] 3 Power Snatches [Coach: get tall (shoulders behind the bar)] Strength Power Snatch (Build to Heavy) Metcon SCARFACE (Time) 2 Rounds: 8 Power Snatches (155/105) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (135/95) 8 Bar-Facing Burpees 2 Rounds: 8 Power Snatches (115/85) 8 Bar-Facing BurpeesRead more