American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] THIN BAND 3 Rounds 0:30 Push Up to Downdog 0:15 Band Pull Aparts 0:15 Banded Strict Press 0:15 Banded Face Pull 0:15 Rest MOBILITY 0:30 Child’s Pose both hands to the Left 0:30 Child’s Pose both hands to the Right 0:30 Child’s Pose both hands Middle TECHNIQUE & BUILD [12:00 – 34:00] EMPTY BARBELL Coach: How to create the right front rack position before taking the bar off the rack Coach: Grip- hands outside of shoulders, pulling elbows under, engaging shoulder blades 3 Two Position Pausing Strict Press (0:03 in the front rack and overhead) Coach: Front Rack Position & Tight Core Overhead 5 Strict Press Strength Shoulder Press (10, 8, 6, 4, 2) Build to a heavy double Metcon ARMISTICE (AMRAP – Rounds and Reps) ARMAP 11: 11 Power Cleans (135/95) 11 Burpees...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 0:30 Alternating Quad Stretch AMRAP4: 100 Meter Jog 10 Sit Ups 15 Glute Bridges TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 0:15 Good Mornings 0:15 Stiff Legged Deadlifts 0:15 Deadlifts LIGHTWEIGHT 5 Paused Deadlifts (0:05 pause 1 inch off the floor then lift) Coach: Neutral Spine during the hold then knees back to initiate lift 5 Deadlifts MODERATE WEIGHT 4 Paused Deadlifts (0:05 pause 1 inch off the floor then lift) Coach: Neutral Spine during the hold then knees back to initiate lift 4 Deadlifts WORKOUT WEIGHT 3 Paused Deadlifts (0:05 pause 1 inch off the floor then lift) Coach: Neutral Spine during the hold then knees back to initiate lift 3 Deadlifts SPECIFIC WARM UP [20:00 – 30:00] TOES TO BAR Coach: Tight Body- legs straight, feet...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Push Up to Downdog 0:30 Alternating Shoulder Taps 0:30 Alternating Chest Opener 0:30 Child’s Pose 0:30 High Plank Shoulder Retractions 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest) TECHNIQUE & BUILD [8:00 – 30:00] EMPTY BARBELL 10 Back Squats 3-5 Sets to build to 95% of 5RM PART 1: [18 Minutes] 4-4-3-3-2-2: Back Squat EMPTY BARBELL 5 Strict Press 5 Push Press 5 Front Squats THRUSTER Coach: athletes to keep a straight bar path Athletes can do this by trying to maintain an upright torso, not letting their hips pop up first from their squat, and leading with their shoulders 5 Empty Barbell Thrusters Coach: Straight Bar Path Look for: Loss of Midline- Chest dropping and hips popping up first from the squat SPECIFIC WARM UP [30:00 – 40:00] WORKOUT...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] ROW Coach: Power Pulls We want athletes to drive out hard through their legs and recover on the return. Keeping Stroke/Min low. 1:00 Row Easy Pace 0:30 Active Samson 0:45 Row Moderate Pace 0:30 Active Spiderman 0:30 Row Workout Pace 0:30 Push Up to Downdog TECHNIQUE & BUILD [9:00 – 15:00] PVC 0:15 PVC Pass Throughs 0:15 PVC Around the World (L/R) 5 PVC Hang Power Snatches Coach: athletes focus on keeping the PVC close to their body With lightweight it is challenging to do this correctly. It takes greater intention and awareness You can even stand in front of athletes or stand a PVC in front of them as an external cue EMPTY BARBELL 5 Good Mornings 5 Snatch Grip Behind the Head Push Jerks 5 Snatch Grip Deadlifts 5 Hang Power Snatches...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] 0:30 Inchworm to Push-up 0:30 Active Samson 0:30 Alternating Side Lunge 0:30 Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest) AMRAP6: [Team of 2] Partner 1: Max Rounds. . . 9 Sit-ups 6 Air Squats 1 Pull-up While Partner 2 completes: 50 Meter Suitcase Carry (Single Dumbbell) *Switch arms at 25 Meters *Athletes pick up where their partner was in the round of Sit-ups, Air Squats, and Pull up TECHNIQUE & BUILD [15:00 – 20:00] DOUBLE DUMBBELL SQUAT 5 Pausing Goblet Squats (single dumbbell; 0:03 in the bottom) -Knees out & head up 5 Double Dumbbell Deadlifts 5 Double Dumbbell Muscle Cleans 5 Double Dumbbell Squats -Knees out & head up SPECIFIC WARM UP [20:00 – 29:00] ROPE CLIMBS 3 Jump Up & Foot Clamp 1...Read more