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

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