American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Child’s Pose (0:10 hands in the middle, 0:10 both hands left, 0:10 both hands right) 0:30 Active Samson 0:30 Left Half Kneeling Adductor Stretch 0:30 Right Half Kneeling Adductor Stretch 0:30 Slow Air Squats 0:30 Alternating Quad Stretch MOBILITY 1:00 Pole/Rig/Rack Assisted Squat Hold Coach: Before athletes find the bottom of their squat ask athletes to Shoulder-width stance Corkscrew feet into the floor Knees in line with toes Hips Back and Down TECHNIQUE & BUILD [10:00 – 24:00] SINGLE DUMBBELL (WOD WEIGHT) 2 Rounds: 0:15 Stiff Legged Deadlifts 0:15 Goblet Squats 0:15 Press and Reach DOUBLE DUMBBELL (WOD WEIGHT) 0:15 Double Dumbbell Deadlift 0:15 Muscle Cleans 0:15 Front Rack Hold Coach: “Elbows Up” (Corkscrew) 0:15 Farmer’s Hold Look For: Rounding/Inactive Shoulders Coach: “Shoulders back; rotate thumbs out slightly” 50 Meter Double Dumbbell Farmer’s...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [3:00 – 18:00] PVC 0:15 Pass Throughs 0:30 Around The World (switch direction at 0:15) 0:15 Behind The Head Snatch Grip Strict Press 0:15 Snatch Grip Deadlift 0:15 Pass Throughs EMPTY BARBELL 5 Barbell Good Mornings 5 Behind the Head Snatch Grip Push Press 5 Overhead Quarter Squats Look For: Knees caving Coach: “Hips Back & Knees Out” 5 Behind the Head Snatch Grip Push Jerks Look For: Elbows caving Coach: “Fast Elbows; Punch Up on The Bar” 5 Snatch Grip Deadlifts Look For: Maintaining a neutral spine Coach: “Press Bar into Shine; Pull Chest Open” Look For: Caving Elbows and Knees in the Catch Coach: “Punch UP on The Bar; Hips Back Knees Out” 3 Power Snatches from The Pocket 3 Power Snatches from The Knee 3 Power Sntaches from Mid Shin LIGHT WOD WEIGHT [(75/55)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Active Spiderman 200 Meter Jog 0:30 Alternating Quad Stretch 0:30 Knuckle Draggers 200 Meter Jog MOBILITY 1:00 Pole/Rack/Rig Assisted Squat SPECIFIC WARM UP [10:00 – 18:00] BACK SQUAT Coach: Hands Outside of Shoulders Elbows Pointed Back Hips Descend Back and Down Lumbar Curve Maintained EMPTY BARBELL Before athletes get under the bar. . . Coach: Hands Outside of Shoulders Before athletes take the bar from the rack. . . Coach: Elbows Pointed Back 3 Back Squats Coach: Hips Back and Down 3 Pausing Back Squats (0:03 in the bottom) Look for: Lumbar Curve Maintained MODERATE WEIGHT 5 Back Squats PRACTICE ROUND 200 Meter Run (partners run together) 5 Back Squats (each partner does 5) Partner Metcon PARTNER MANION (Time) 7 Rounds: 400m Run (together) 29 Back Squats (135/95) *Split as neededRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ROW Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back 1:00 Row Light Intensity Coach: “Untuck Hips” maintain lumbar curve 0:45 Row Moderate Intensity Coach: Hinge from the hips Drive through legs 0:30 Row Workout Intensity Coach: Low Stroke/Min (25-28) Power Pull MOBILITY 0:30 Standing Straddle Stretch TECHNIQUE & BUILD [8:00 – 20:00] 0:10 Handstand Hold Single Dumbbell Hold 10 Handstand Shoulder Shrugs Single Dumbbell Presses 3Strict Handstand Push Ups OR 5 Light Dumbbell Strict Press PART 1: [12:00 – 20:00] On the 1:30 for 5 Rounds Max Unbroken Strict Handstand Push Ups OR Max Unbroken Strict Double Dumbbell Press SPECIFIC WARM UP [20:00 – 27:00] DEVIL’S PRESS Coach: “Rhythm” Devil’s Presses when done right have a “rhythm” Big emphasis on maintaining a...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Any Machine 0:30 Inchworm to Push Up 0:30 Left Side Pigeon Pose 0:30 Right Side Pigeon Pose 0:30 Any Machine 0:30 Active Spiderman 0:30 Left Side Couch Stretch 0:30 Right SideCouch Stretch 0:30 Any Machine 0:30 Updog SPECIFIC WARM UP [10:00 – 21:00] HOLLOW BODY HOLD Coach: Low back crushes the floor (no space) 0:15 Hollow Body hold FLUTTER KICKS Coach: Low back crushes the floor (no space) 10 Flutter Kicks HOLLOW BODY ROCKS Coach: Low back crushes the floor (no space) 10 Hollow Body Rocks SIT UPS Coach: Butt stays on the floor the whole time 10 Sit Ups PRACTICE ROUND 0:15 Side Plank (each side) 1:00 Any Machine 0:20 Hollow Body Hold Flutter Kicks Hollow Body Rocks Sit Ups Recovery Flow Metcon (No Measure) 4 Rounds: 1 Minute Side Plank (0:30...Read more