American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] BIKE Coach: Set Up Check athletes seat height (Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving) Hips untucked Ball of feet on pedals 0:30 Easy Pace Bike 0:30 Push Up to Downdog 0:30 Moderate Pace Bike 0:30 Active Samson 0:30 Fast Pace Bike 0:30 Standing Straddle Stretch TECHNIQUE & BUILD [8:00 – 16:00] EMPTY BARBELL 10 Good Mornings 10 Stiff Legged Deadlifts 10 Deadlifts LIGHT WEIGHT 10 Deadlifts Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift MODERATE WEIGHT 5 Deadlifts Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift OPENING WEIGHT 3 Deadlifts Coach: Set Up Feet under bar Bar to shins Neutral spine THEN lift SPECIFIC WARM UP...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Alternating Side Lunges 0:30 Alternating Quad Stretch 0:30 Slow Air Squats 0:30 Active Samson 0:30 Active Spiderman 0:30 Squat Hold TECHNIQUE & BUILD [8:00 – 22:00] EMPTY BARBELL Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside of Hips 5 Pausing Front Squats (0:05 pause in the bottom) Coach: Hips Back & Down 5 Front Squats MODERATE WEIGHT 5 Front Squats MODERATE/HEAVY WEIGHT 5 Front Squats Strength Front Squat (3×5) On the 2:00 Metcon ALL BALL (Time) 42-30-18: Wall Balls (20/14) Hand Release Push-Ups Calorie Row Women’s Calories: 30-24-12Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [5:00 – 20:00] PVC 0:15 Pass Throughs 0:15 Around The World (each side) 0:15 Behind The Head Snatch Grip Strict Press Coach: athletes to squeeze shoulder blades together 3 PVC Triple Extension Hold (0:05) Coach: Hip Open Fully Extended Ankles, Knees, and Hips Arms Straight Shoulders behind the bar 3 PVC Tall Snatch Coach: Open Hips- Triple Extension THEN pull under the PVC and PUNCH 3 PVC Snatch Coach: Open Hips THEN pull under the PVC and PUNCH EMPTY BAR 2 Snatches from The Pocket 2 Snatches from Above The Knee 2 Snatches from Mid Shin [5:00] Athletes Build to Workout Weight 2 Singles at Workout Weight SPECIFIC WARM UP [20:00 – 30:00] BOX JUMPS Focus: Opening Hips on the jump; Opening Hips on top of the box 0:30 Jumping Jacks 0:30 Box Step Ups Coach: Open...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [0:00 – 12:00] [0:00-2:00] Partner 1: 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Deadlifts 5 Muscle Cleans Partner 2: 0:10 Dead Hang from Pull Up Bar 10 Scap Retractions 1-3 Strict Pull Ups [2:00-4:00] SWITCH [4:00-6:00] Partner 1: 3 Cleans 3 Push Jerks 3 Clean & Jerks Partner 2: 2 Jump to Rope and Clamp 2 Start Laying and Climb to Standing 1 Half Rope Climb [6:00-8:00] SWITCH [8:00-10:00] Both Partners Build to Workout Weight Clean & Jerk Coach: BIG emphasis on Neutral Spine today when cycling the barbell PRACTICE ROUND Each partner does 3 Clean & Jerks 200 Meter Run Together Each partner does 1 Rope Climb 200 Meter Run Together 5 Synchro Burpees Partner Metcon GLEN MEETS GWEN (Time) Team of 2 60 Clean and Jerks (115/85) Partition However 1 Mile Run...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 2 Rounds: 1:00 Easy Bike 0:30 Hollow Hold 0:30 Hollow Rocks 0:30 Active Samson 0:30 Active Spiderman 0:30 Push Up to Downdog 0:30 Rocking Adductor Stretch (0:15 each side) 0:30 Slow Air Squats 0:30 Quad Stretch MOBILITY 1:00 Rig/Rack/Pole Assisted Squat TECHNIQUE & BUILD [13:00 – 25:00] RING DIPS 0:15 Hollow Ring Support 5 Jump to Ring Support (have athletes start in the bottom their ring dip and jump to a hollow support) 3 Eccentric Ring Dips (have athletes lower slowly to the bottom their dip; some athletes might need to put their feet down and jump back to the support position) 2 Strict Ring Dips PART 1: EMOM8 UNBROKEN STRICT RING DIPS SPECIFIC WARM UP [25:00 – 34:00] MED BALL 5 Slow Med Ball Squats 5 Med Ball Thrusters 5 Pausing Wall Balls...Read more