American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Mountain Climbers 0:30 Downdog 0:30 Frog Hops 0:30 Activer Spiderman 0:30 Slow Burpees 0:30 Active Samson 0:30 Lateral Line Hops 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards 0:10 forwards 0:10 across the chest) TECHNIQUE & BUILD [10:00 – 25:00] PVC 0:30 PVC Pass Through 0:30 PVC Around the World (change direction at 0:15) 10 PVC Snatch Grip Deadlifts 10 PVC Hang Power Snatches 10 PVC Overhead Squats 5 PVC Hang Squat Snatches EMPTY BARBELL 3 Rounds 3 Hang Power Snatches (0:03 pause in catch) 3 Overhead Squats (0:03 pause in bottom) 3 Hang Squat Snatches [TRAIN/SWEAT] Could do 1 Power Snatch + 1 Overhead Squat = 1 Hang Squat Snatch 1:00 rest WORKOUT WEIGHT 5 Hang Power Snatches 5 Overhead Squats 5 Hang Squat/Power Snatches * BUILD TO...Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 4 Rounds For Time: 1,000 Meter Bike 30 Second L-Sit 50′ Kettlebell Front Rack Walking Lunge (53/35) Strength Bench Press (Build to Heavy) Bench Press (3×3) Use 80% of previous weightRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] POSTERIOR CHAIN ACTIVATION 0:30 Glute Bridges 0:30 Plank Hold 0:30 Single Leg Glute Bridges (L) 0:30 30 Single Leg Glute Bridges (R) 0:30 Side Plank (L) 0:30 Side Plank (R) 0:30 Glute Bridge Hold MOBILITY 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Pike Stretch 1:00 Child’s Pose TECHNIQUE & BUILD [11:00 – 30:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Press & Reach 5 Deadlifts 3 POSITION PAUSING DEADLIFTS/PUSH JERKS 3 Deadlifts 0:03 Pause at Midshin 0:03 Pause Above The Knee 0:03 At Lockout 3 Push Jerks 0:03 Front Rack 0:03 Pause in Dip 0:03 Pause in Catch Stand, Reset LIGHT LOAD BARBELL 3 POSITION PAUSING DEADLIFTS/PUSH JERKS 3 Deadlifts 0:03 Pause at Midshin 0:03 Pause Above The Knee 0:03 At Lockout 3 Push Jerks 0:03 Front...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Jumping Jacks 0:30 Pedal Out in Downdog 0:30 Downdog to Updog 0:30 Single Unders 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 High and Slow Single Unders 0:30 Active Spiderman 0:30 Alternating Side Lunge 0:30 Low and Fast Single Unders MOBILITY 2:00 Half Kneeling Adductor Rocks L/R 1:00 Dumbbell Weighted Squat Hold SQUAT BUILD UP 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% Weightlifting Back Squat (5×3) 85% of 5RM Metcon Metcon (Time) 4 Rounds For Time: 400 Meter Row 50 Double Unders 10 Double Dumbbell Hang Squat Cleans (50’s/35’s)Read more

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