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 TECHNIQUE & BUILD [10:00 – 23:00] TOES TO BAR 0:10 Hang from Pull Up Bar 0:10 Hollow Hold from Pull Up Bar (cue: push down on the bar, get ears as far away from shoulders as possible) 0:10 Arch Hold from Pull Up Bar (cue: reach head through, get ears as far away from shoulders as possible) 10 Scap Retractions 5 Kip Swings 5 Strict Knee to Chest 5 Kipping Knee to Chest 5 Strict Toes to Bar 5 Toes to Bar To maintain kip swing momentum- cue athletes to pull feet down and...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Mobilize/Activate/Get Hot P1. 30-second Bike P2. Active Samson (switch) P1. 45-second Bike P2. Active Spiderman (switch) P1. 60-second Bike P2. Down Dog to Up Dog (switch) SPECIFIC WARM-UP [10:00-15:00] FOCUS: STRATEGY & ACCOUNTABILITY: The monitor, handle, seat, and damper settings Bike P1. 1:00 Test (check calories) P2. 1:00 Test (check calories) Practice Rounds – practice the transition between P1 and P2 2 Rounds: P1. 20-second sprint P2. 20-second sprint Partner Metcon Metcon (Calories) In 20 Minutes accumulate Max Calories on the Bike: Minute 1: Partner 1 Minute 2: Partner 2 Score = Total Calories Accumulated Accessory Work Metcon (No Measure) Tabata “Midline” (8:00) 20-seconds of work / 10-seconds of rest for 4 intervals: Tabata Side Plank (Right) Tabata Side Plank (Left) Tabata Hollow Hold Tabata Front PlankRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Get Hot 30 Jumping Jacks 20 Lunge Steps In-Place 10 Squats 5 Burpees Mobilize 1:00 Shoulder to Floor Stretch (:30 each side) SPECIFIC WARM-UP [8:00-28:00] FOCUS: [HIP EXTENSION] . Kipping Handstand Push-Up Practice: Handstand Hold/DB Overhead Hold(1:00) Practice Handstand Negative/DB Negative (2:00) Practice: Handstand Push-Up/DB Push Press (3:00) Power Snatch (5:00) 3 Snatch Deadlifts 3 Hang Snatch 3 Power Snatch 3 Power Snatch (Focus on cycling – keep the bar close) Show the Bar-Facing Burpee – athletes can practice during the loading period Loading (6:00) 2 Sets x 6 Power Snatch (After each set, complete 4 Bar-Facing Burpees) Practice Round w/ Workout Weight (2:00) 4 Kipping Handstand Push-Ups 4 Power Snatches (95/65) 4 Bar-Facing Burpees 4 Power Snatches (95/65 Metcon THE FLIP SIDE (Time) 3 Rounds: 21 Kipping Handstand Push-ups/DB Push Press (50/35) 12 Power Snatches (95/65) Directly Into… 3...Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 32 minutes of work and 38 minutes total time from the start to finish with rest AMRAP 8: 8 Calorie Row 8 Calorie Bike 8 Strict Pullups Rest 2:00 AMRAP 8: 10 Calorie Row 10 Calorie Bike 10 Pushups Rest 2:00 AMRAP 8: 12 Calorie Row 12 Calorie Bike 12 Air Squats Rest 2:00 AMRAP 8: 14 Calorie Row 14 Calorie Bike 14 Walking Lunges Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-9:00] Activate/Get Hot AMRAP 4:00 20 Jumping Jacks 15 Barbell Good Mornings 10 Single Arm Ring Rows (5 each side) 5 Hanging Knee Raises (From bar or rope) SPECIFIC WARM-UP [9:00-23:00] BALANCE ABOUT THE FRONTAL PLANE – “Move the bar UP, not OUT!” Double Unders & Rope Climb (5:00) 20 Single Unders 5 Rope Hanging Knee Raises 20 Single Unders 3 Jump Up and Foot Clamp :30 Double Under Attempts or Single Unders 1 Full Rope Climb Hang Power Clean (4:00) Check Hang Position Stance, Grip and Position (Assess for feet under the hips, hands outside the thighs, bar at mid-thigh and shoulders forward of the bar) 5 Hang and Shrug (Assess for hitting the hang position reliably and using legs to drive body UPWARD to initiate shrug) 5 Hang Power Cleans (Assess for full hip extension, bar...Read more