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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 10LBS PLATE 0:30 Plate Hops (jumping jack feet) 0:30 Active Spiderman 0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15) 0:30 Slow Plate Squats (0:05 on the way down) 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 5 Pausing Plate Squats (0:03 in the bottom) MOBILITY 1:00 Pole/Rig/Rack Assisted Squat Hold 1:00 Lay & Pray TECHNIQUE & BUILD [11:00 – 15:00] TOES TO BAR -Hands just outside shoulder width 10 Scap Retractions 5 Kip Swings 3 Knee to Chest 3 Toes to Bar EMPTY BARBELL 3 Deadlifts 3 Cleans 0:15 Front Rack Hold (athletes can alternate lifting elbows) 3 Front Squats 5 Pausing Front Squats (0:05 pause in the bottom) -Heels down -Knees in line with toes FRONT SQUATS -Hands just outside shoulder width 3 Front Squats Strength Front Squat (Heavy set...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] AMRAP3: 5 Calorie Row 5 Frog Hops 10 Bodyweight Reverse Lunges 0:30 Push Up to Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Alternating Side Lunge MOBILITY 1:00 Banded Shoulder Distraction (L/R) TECHNIQUE & BUILD [12:00 – 20:00] BODYWEIGHT 10 Reverse Lunges in place -Forward leg shin remains relatively vertical -Forward leg heel stays down 50ft Bodyweight Walking Lunge -Back knee taps the floor -Stand to full hip and knee extension each rep LIGHT DUMBBELL 5 Dumbbell Push Press (each arm) 0:15 Single Dumbbell Overhead Hold -Full arm extension -Neutral spine 25ft Dumbbell Overhead Walking Lunges (each side) -Hold Dumbbell at full arm extension throughout the whole movement -Back knee taps the floor -Stand to full hip and knee extension each rep WORKOUT WEIGHT 5 Dumbbell Push Press (each arm) 0:15 Single Dumbbell Overhead...Read more