American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] LINE DRILLS 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed Runs 200m Jog TECHNIQUE & BUILD [10:00 – 15:00] DOUBLE UNDERS 0:30 Single Unders 0:30 High and Slow Single Unders -Focus: Push the ground away & Squeeze legs straight 0:30 Low and Fast Single Unders -Focus: Relaxed shoulders & Fast wrists 0:30 Double Taps -Focus: Timing/Coordinating jump & hands 1:00 Double Under Practice (do NOT let athletes do Double Unders for a straight minute) SPECIFIC WARM UP [15:00 – 23:00] TOES TO BAR 0:15 Hollow Body Hold 0:15 Arch Hold 0:15 Straight Leg Sit Ups 0:15 V Ups 0:15 Dead Hang 10 Scap Retractions 5...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Row 0:30 Inchworm 0:30 Active Spiderman 0:30 Active Samson 0:30 Lying Alternating Chest Opener Stretch 0:15 PVC Pass Through 0:15 PVC Around The World (L) 0:15 PVC Around The World ( R ) 0:15 PVC Strict Press 0:15 PVC Front Squat TECHNIQUE & BUILD [10:00 – 18:00] EMPTY BARBELL 5 Slow Good Mornings 5 Elbow Rotations 5 Push Press 5 Slow Front Squats Thruster”CheckPoints” 3 Front Squats (elbows high/good rack position) 3 Push Press (accelerate the bar) 3 Thrusters (smooth transitions/accelerate bar) SPECIFIC WARM UP [28:00 – 33:00] ROW / ROPE CLIMBS 0:30 Row Easy Pace 3 Strict Pull Ups 0:30 Row Moderate Pace 2 Jump Up to Rope & Foot Clamp 0:30 Row Workout Pace 1 Half Rope Climbs Strength Thruster (5, 4, 3, 2, 1) Build to a Heavy Single One...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 0:30 Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Inchworm 0:30 Frog Hops 0:30 Slow Burpees 0:30 Knuckle Drags 0:30 Quad Stretch 0:30 High Knees 0:30 Butt Kicks 200m Jog MOBILITY 1:00 Pole/Rig/Rack Assisted Squat Hold Make sure athletes are staying “active” in the bottom of the squat (knees out, neutral spine, weight in heels) TECHNIQUE & BUILD [11:00 – 18:00] SQUAT THERAPY TO MED BALL 3 Slow Eccentric Squats (0:05 on the way down) 3 Pausing Squats (0:05 hovering over med ball) 3 Squats WALL BALL 5 Squats w/ Med Ball (focus on front rack position: elbows tucked, med ball doesn’t drop below chin) 5 Med Ball Push Press (butt squeezes THEN press) 5 Pausing Wall Balls (0:05 in the bottom of the squat) 3 Wall Balls SPECIFIC WARM UP [18:00 – 27:00]...Read more

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