American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] ROW 1:00 Row -COACH: Neutral Spine -Look for: athletes’ lumbar curving under 0:30 Active Spiderman 1:00 Row -COACH: Hinging from the hips -Look for: athletes’ seat crashing into their heels 0:30 Inchworm 1:00 Row 0:30 Active Samson TECHNIQUE & BUILD [10:00 – 20:00] EMPTY BARBELL 0:15 Deadlifts 3 Three Position Pausing Deadlifts 0:03 Mid Shin -COACH: Neutral Spine 0:03 Knee -COACH: Shoulders Over Bar & Neutral Spine 0:03 Lockout -COACH: Full Extension & Neutral Spine LIGHTWEIGHT 3 Three Position Pausing Deadlifts 0:03 Mid Shin -COACH: Neutral Spine 0:03 Knee -COACH: Shoulders Over Bar & Neutral Spine 0:03 Lockout -COACH: Full Extension & Neutral Spine MODERATE WEIGHT ON THE BAR 10 Deadlifts -COACH: Pull the “slack” out of the bar THEN deadlift -COACH: Neutral Spine WORKOUT WEIGHT 5 Deadlifts SPECIFIC WARM UP [20:00 – 27:00]...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2 Rounds: :30 Row (easy) :30 Row (moderate) :30 Row (hard) SPECIFIC WARM UP [10:00 – 22:00] BURPEES -COACH: athletes to finish each rep- shoulders over hips, legs straight, jump, hands over head and open chest 10 Straight Arm Burpees 8 Frog Hops 6 Slow Burpees no hop 4 Moderate pace burpees 2 Fast Burpees ABMAT SIT-UPS -COACH: make sure athletes are sitting on their “seat bones” not tucked under 5 Slow AbMat Sit-Ups -Maintain floor contact with “seat bones” 5 Pausing AbMat Sit-Ups (0:03 pause at top) -Athletes should open their chest to maintain a neutral spine NOT round/hunch forward Strength Metcon (Weight) 6 Sets: Bench Press 1-2 = 4 @ 95% 3-4 = 3 @ 100% 5-6 = 2 @ 105% Recovery Workout Metcon (No Measure) 3 Rounds For Time: 30 Burpees...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP • 200 meter walk • 200 meter easy jog DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) • Side high knee karaoke drill • Walking while pulling knee to chest • Walking pulling inner ankle up to chest • Walking lunges with pelvic tilt (hip flexor stretch) • Walking lunges with torso twist towards side of extended knee • Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground) • Toe touches: marching opposite hand to touches • High knees • Butt kicks (knee pointed to ground) • Straight legs (prime time) • Fast shutter steps with quick arms...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 10LBS PLATE 0:15 Plate Hops (jumping jack feet) 0:15 Eccentric Plate Squats (press plate out on the way down; 0:05 on the way down) 0:15 Plate Ground to Overhead (rapid hip extension) 0:15 Pausing Plate Squats (0:03 in the bottom) 0:30 Active Spiderman 0:30 Active Spiderman TECHNIQUE & BUILD [8:00 – 20:00] EMPTY BARBELL 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Strict Press POWER CLEAN 3 Three Position Pause Power Clean 0:03 Pause at Mid Shin -COACH: Neutral Spine 0:03 Pause at Knee -COACH: Shoulders Over the Bar 0:03 at The Pocket -COACH: Shoulders Behind the Bar & Shoulders Back CLEAN from The Pocket -COACH: Rapid Hip Extension COACH: Bar Speed. We are looking for athletes to accelerate once the bar is past their knees and extend their hips fast when the...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:15 Dead Hang from the Pull-Up Bar 0:30 Inch Worm to Push Up 0:30 Downdog 0:15 Scap Retractions on Pull-Up Bar 0:30 Child’s Pose 0:30 Active SPiderman 0:15 Little Kip Swings 1-3 Strict Pull-Ups PART 1 [10:00 – 20:00] EMOM8 ROPE CLIMB OR LEGLESS ROPE CLIMBS -Gives athletes an opportunity to work Rope Climbs -Complimentary Upper Body Pulling strength to Pull Ups in “INDY 500” -Can be 8 Minutes of learning Rope Climbs for new athletes or athletes working on foot clamp technique PRACTICE Jump Up Foot Clamp Half Rope Climb EMOM8 ROPE CLIMB OR LEGLESS ROPE CLIMBS SPECIFIC WARM UP [20:00 – 30:00] ALTERNATING DUMBBELL SNATCH -Athletes alternate arms every rep LIGHT DUMBBELL 8 Alternating Deadlifts 3 Lateral Dumbbell Burpees 8 Alternating Deadlift to Shrug 2 Lateral Dumbbell Burpees 8 Alternating Hang Snatches...Read more