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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 2 Rounds: :30 Bike Partner Plank Hold :30 Bike Partner Bottom of Pushup Hold :30 Bike Partner Band Pull Aparts TECHNIQUE & BUILD 3 Negative Bench Press (0:03 on the way down) 3 Pausing Bench (0:03 pause at bottom) Give Teams [4:00] to do 3 Bench Press at first two workout weights SPECIFIC WARM UP PRACTICE ROUND Each Partner Completes: 100 Meter Bike Each Partner Completes: 3 Bench Press at Lightest Workout Weight Partner Metcon DON’T PUSH ME (Time) Team of 3 5,000 Meter Bike 70 Bench Press (135/95) 5,000 Meter Bike 50 Bench Press (155/105) 5,000 Meter Bike 30 Bench Press (185/135)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Glute Bridges [Coach] athletes to reach full hip extension 0:30 Plank 0:30 Updog to Downdog 0:30 Active Spiderman 0:30 Left Side Plank 0:30 Right Side Plank 0:30 Standing Straddle Stretch [Coach] athletes can walk hands back and forth between feet 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch TECHNIQUE & BUILD [10:00 – 22:00] EMPTY BARBELL 10 Good Mornings 10 Stiff Legged Deadlifts 10 Deadlifts [Coach] bar moves over the middle of the foot LIGHTWEIGHT BARBELL 5 Deadlifts [Coach] bar moves over the middle of the foot Knees go back to initiate deadlift Bar remains in contact with the body 5 Deadlifts [Coach] bar moves over the middle of the foot Hips go back to initiate bringing the bar to the floor Bar remains in contact with the body PART 1: DEADLIFT...Read more