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

American Fit Co Northwest – CrossFit Warm-up () Partner Metcon HUBIE HALLOWEEN (Time) 1031m Bike 10 Sync Burpees 31 Med Ball Situps 10 Sync Burpees 31 Box Jumps (24/20) 10 Sync Burpees 31 Wallballs 10 Sync Burpees 31 Pull-ups 10 Sync Burpees 31 Med Ball Cleans 10 Sync Burpees 31 Handstand Pushups 1031m RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] PVC 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Standing Straddle Stretch 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD [8:00 – 24:00] EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch Grip Behind the Head Push Press 5 Snatch Grip Deadlifts 5 Hang Power Snatches 3 Pausing Snatch Grip Deadlifts (0:03 pause at mid shin, above the knee, and the pocket) -Hips and shoulders rise at the same rate 3 Pausing Power Snatches (0:03 pause in the catch) -Punch up on the barbell LIGHT WEIGHT 3 Power Snatches WORKOUT WEIGHT 3 Power Snatches BUILD/OVERLOAD 2×3 Power Snatch EMPTY BARBELL 3 Pausing Strict Press (0:03 overhead) -Neutral spine & core tight 3 Pausing Dip to Stand (0:03 pause in the dip) -Coach athletes to extend hips/squeeze butt...Read more