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

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