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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 12:00] 0:20 Downdog 0:20 Active Spiderman 0:20 Alternating Quad Stretch 300 Meter Bike 0:20 Active Samson 0:20 Knuckle Drags 0:20 Alternating Cradle Stretch 300 Meter Bike Recovery Flow Metcon (No Measure) AMRAP 25: Bike Meters *every 5:00 starting at 0:00 10 V Ups 0:30 Side Plank 0:30 Side Plank 20 Flutter Kicks Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [3:00 – 5:00] 2:00 Moderate Pace Row [Coach] Arms stay straight until legs extend TECHNIQUE & BUILD [5:00 – 13:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press and Reach 5 Deadlifts 5 Front Squats POWER CLEAN [Coach] Arms straight until hips and legs extend 3 Power Cleans from The Pocket 3 Power Cleans from Above The Knee 3 Power Cleans from Mid Shin LIGHTWEIGHT BARBELL 5 Power Cleans WORKOUT WEIGHT BARBELL 3 Power Cleans SPECIFIC WARM UP [13:00 – 17:00] PRACTICE ROUND P1: 250 Meter Row + 3 Power Cleans (P2 Rests) P2: 250 Meter Row + 3 Power Cleans (P1 Rests) Partner Metcon TOSH.ROW (Time) Teams of 2 3 Rounds For Time: 250 Meter Row + 3 Power Cleans 500 Meter Row + 5 Power Cleans 750 Meter Row...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Push Up to Downdog 0:30 Mountain Climbers 0:30 Activer Spiderman 0:30 Slow Air Squats 0:30 Alternating Quad Stretch 0:30 Active Samson MOBILITY 1:00 Pole/Rack/Rig Assisted Squat Hold 0:30 Dead Hang from a Pull Up Bar TECHNIQUE & BUILD [10:00 – 25:00] STRICT PRESS [Coach] Torso and lower body remain engaged and stationary EMPTY BARBELL 3 Pausing Strict Press (0:05 pause overhead) [Coach] Elbows slightly in front of the bar at set-up Look for: engaged and stationary midline 3 Strict Press Look for: engaged and stationary midline Strength Shoulder Press (4×10 then 1 set of max effort) Metcon Warm-up (No Measure) SPECIFIC WARM UP [25:00 – 35:00] BOX JUMP OVERS/THRUSTERS 10 Box Step Overs 5 Empty Barbell Front Squats [Coach] Heels stay down Stand to full hip extension 5 Box Jump Step Down 5...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist) 0:30 Jumping Jacks 0:30 Single Unders TECHNIQUE & BUILD [10:00 – 20:00] LIGHT DUMBBELLS 5 Dumbbell Frog Hops 5 Frog Hop to Deadlifts 5 Frog Hop to Dumbbell Swings 5 Double Dumbbell Hang Power Snatches [Coach] Have athletes start standing upright- dead hang Point out how difficult it is to snatch without leg/hip drive 5 Double Dumbbell Hang Power Snatches [Coach] Have athletes pause overhead, lower dumbbell shoulders, call “go” from the shoulders for athletes to start the rep- allowing them to use momentum/hip drive Point out how much easier it is to snatch using leg/hip drive...Read more