American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 10 Box Step Ups 0:30 Active Samson 0:30 Calf Stretch on Box (L/R) 10 Lateral Box Step Up (L/R) 10 Alternating Quad Stretch 10 Good Mornings 20 Jumping Jacks SPECIFIC WARM UP [10:00 – 30:00] BOX JUMPS 5 Low Height Box Jump Step Down -Coach athletes to stand to full extension -Athletes can step down from the Box in the workout as a way to pace 3 Box Jumps at Workout Height BURPEE PULL-UPS -Athletes can jump directly into the pull up 10 Scap Retractions 5 Frog Hops 5 Kip Swings 3 Straight Arm Burpees 3 Strict Pull-ups 1 Burpee to Target 1 Burpee Pull-up ROW -Look for: Athletes’ knees caving on the drive 1:00 Row PRACTICE ROUND 1 Round: 250 Meter Row 6 Burpee Pull-ups 11 Box Jumps -Start the clock for the...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Bike MOBILITY 1:00 Half Kneeling Adductor Stretch (L/R) 1:00 Pole/Rig/Rack Assisted Squat TECHNIQUE & BUILD [8:00 – 27:00] BAR MUSCLE UPS -Drive hips towards the bar in the hollow position 10 Scap Retractions 5 Kip Swings 3 Strict Pull Ups 5 BIG Kip Swings -Drive hips towards the bar in the hollow position 1 Bar Muscle Up or 2 Pull Ups -Drive hips towards the bar in the hollow position 1 Bar Muscle Up or 2 Pull Ups -Drive hips towards the bar in the hollow position -At the same time push down on the bar with straight arms WALL BALLS 10 Med Ball Squats -Feet shoulder width stance 10 Med Ball Thrusters -Heels stay down until hips extend 5 Wall Balls -Heels stay down until hips extend BACK SQUAT -Shoulder width stance...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] BUDDY ROWLING [6:00 Clock] Partner 1: Rows 200 Meters -Objective: monitor stops at exactly 200 Meters Partner 2: Penalty Wall Walks or Shoulder Taps -Meters over/under 200 in penalty Wall Walks or Shoulder Taps -Max Wall Walks = 5 -Max Shoulder Taps = 10 0:30 Alternating Lying Pec Stretch 0:30 Inchworm to Push Up 0:30 Updog to Downdog 0:30 Active Samson 0:30 Alternating Side Lunge 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across) MOBILITY 1:00 Standing Pec Opener (L/R) TECHNIQUE & BUILD [15:00 – 22:00] HANDSTAND PUSH UP 0:15 Handstand Hold -Straight arms -Tight midline -See if you can get all athletes to participate (if not, high plank hold) 0:15 Headstand -Hands make a triangle with athlete’s head -See if you can get all athletes to participate (if not, bottom of a push...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 3 Rounds 1:00 Bike 5 Push Ups 15 Band Pull Aparts MOBILITY 1:00 Lying Chest Opener (L/R) TECHNIQUE & BUILD [13:00 – 20:00] 10 High Plank Shoulder Shrugs (Scap Retractions) EMPTY BARBELL 10 Barbell Bench Scap Retractions -Athletes lay flat on the bench, barbell in hands -Keep arms straight and retract shoulder blades 5 Eccentric Bench Press (0:05 on the way down) 3 Pausing Bench Press (0:03 pause on the chest) 10 Bench Press LIGHT WEIGHT 8 Bench Press MODERATE WEIGHT 8 Bench Press SPECIFIC WARM UP [20:00 – 27:00] RING DIPS 0:15 Hollow Support on Rings 3 Eccentric Ring Dips -Jump Up to Hollow Support -Lower down 0:05 3 Pausing Ring Dips (0:03 pause in the bottom) 3 Ring Dips PRACTICE ROUND 200m Bike 4 Bench Press 3 Ring Dips Recovery Workout Metcon...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:15 Knuckle Drags 0:15 Alternating Quad Stretch 0:30 Downdog 200m Jog TECHNIQUE & BUILD [7:00 – 12:00] EMPTY BARBELL 5 Slow Good Mornings 5 Slow Stiff Legged Deadlifts 5 Deadlifts LIGHT-WEIGHT 9 Deadlifts -Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet MODERATE WEIGHT 9 Deadlifts -Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet WORKOUT WEIGHT 9 Deadlifts -Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet SPECIFIC WARM UP [12:00 – 16:00] PRACTICE ROUND 100 Meter + Run 1 Deadlift 200 Meter + Run 2 Deadlifts 300 Meter + Run 3 Deadlifts Metcon OH MY TOSH (9 Rounds for...Read more