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

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