American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Knuckle Drags 0:30 Quad Stretch 0:30 Active Samson 0:30 Active Spiderman 0:30 Downdog 0:30 Single Unders 0:15 High and Slow Single Unders 0:15 Low and Fast Single Unders 0:30 Double Under Practice TECHNIQUE & BUILD [10:00 – 28:00] DEADLIFTS EMPTY BARBELL 0:15 Slow Good Mornings 0:15 Stiff Legged Deadlifts 0:15 Deadlifts 5 Slow Eccentric Deadlifts (0:05 on the way down) VERY LIGHT WEIGHT 3 3-Position Paused Deadlifts 0:03 Pause 1 Inch Off The Floor Look for neutral spine 0:03 Pause at The Knee Coach knees back as they lift and maintain barbell contact with the shins 0:03 Pause at Lockout Coach shoulders back, ribs down, butt squeezed 10 Deadlifts Coach hips back first on the way down & maintain barbell contact with the legs Strength Deadlift (Heavy set of 5) Warm-up Warm-up (No...Read more

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 Pec Opener Stretch 0:30 Slow Burpees 0:30 High Plank Scap Retractions 0:30 Shoulder Tap, Shoulder Tap, Push Up 0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest) Strength Bench Press (10-5-3-1-1-1-3-5-10) -Athletes should start with a set of 12- 15 with an empty barbell -Check athletes’ grip and shoulder position -Coach athletes to pull shoulder blades together THEN bend elbows -Athletes should do a warm up set of 10 – 12 with a light weight -Build in weight -Looking to have athletes go a little heavier on the back half than they did Recovery Flow Active Recovery (AMRAP – Rounds and Reps) AMRAP 15: 100m Sandbag Carry 20 Ab Mat Situps 10 Sandbag Box Step Overs 20/14 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 0:30 Inchworm to Push Up 0:30 Plank 1:00 Row at an Easy Pace 0:30 Push Up to Downdog 0:30 Plank Shoulder Taps 1:00 Row at a Moderate Pace 0:30 Active Samson 0:30 Planche Leans 1:00 Row at Workout Pace TECHNIQUE & BUILD [11:00 – 16:00] WALL WALKS 2 Half Wall- Wall Walks 2 0:10 Handstand Holds 2 Full Wall- Wall Walks Talk to athletes about moving with control on the descent and keeping a tight core (a “moving plank”) SPECIFIC WARM UP [16:00 – 20:00] ROW 0:30 Rowing at 30 s/m 0:30 Rowing at 28 s/m 0:30 Rowing at 25 s/m or under Coach athletes to row with power and efficiency today at a lower stroke (25-28 s/m) KETTLEBELL SWINGS 10 Kettlebell Deadlifts 10 Mini Swings (below shoulders) 5 Russian Kettlebell Swings (shoulder height)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Frog Hops 0:30 Slow Burpees 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 forwards 0:10 backward 0:10 across the chest) MOBILITY 1:00 Child’s Pose on Box 1:00 Couch Stretch on Box (L/R) TECHNIQUE & BUILD [10:00 – 35:00] PUSH PRESS EMPTY BARBELL 5 Barbell Deadlifts 5 Hang Power Cleans 10 Strict Press 3 Pausing Strict Press 0:05 pause in the front rack look for: stance and grip 0:05 pause overhead look for: neutral spine, core tight 3 Dip to Stand (no press) 0:05 pause in the dip cue athletes to stand aggressively so that the bar lifts off their shoulders when hips lock out look for: hips extending 3 Push Press 0:03 pause in dip 0:03 pause overhead 3...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2 Rounds: 0:30 Hollow Body Rocks 0:30 Light Dumbbell Suitcase Hold ( L ) 0:30 Light Dumbbell Suitcase Hold ( R ) 1:00 Bike Take a look at athletes’ bike set up: seat height, distance from handle bars, and posture when biking MOBILITY 0:30 Updog to Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Forearm Stretch 0:30 Child’s Pose 0:30 Lying Alternating Pec Opener TECHNIQUE & BUILD [12:00 – 22:00] FARMER’S CARRY TWO LIGHT DUMBBELLS 10 Double Dumbbell Deadlifts 0:15 Double Dumbbell Farmer’s Hold 150 ft Farmer’s Carry WORKOUT WEIGHT DUMBBELLS 10 Double Dumbbell Deadlifts 0:15 Double Dumbbell Farmer’s Hold 150 ft Farmer’s Carry Talk Dumbbell Grip with athletes: Hook grip Holding towards the back of the dumbbells Holding towards the front of the dumbbells SPECIFIC WARM UP [22:00 – 32:00] TOES TO BAR...Read more