American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-8:00] Mobilize/Activate 30-seconds at each movement Step-Ups on Box Plank Toe Touches DEMO Alternating Active Samson Stretch Frog Hop to Squat DEMO Dumbbell Overhead March (in-place) SPECIFIC WARM-UP [8:00-28:00] FOCUS: [MECHANICAL ADVANTAGE] Ring Muscle-Up (Compete) // Train/Sweat Options (10:00) INSTRUCTION -Ring Support (Top) (“Wrists to hips “Squeeze the Orange”) -Ring Support (Bottom) (Thumbs to torso) -Ring Row (False Grip) (Knuckle Bumps) // Regular Ring Row -Low Ring Transition (Pull-Through-Above) // Ring Row to Dip -Ring Muscle-Up Practice (Low or High Rings) // Strict Pull Up or Chest To Bar Devil’s Press – Focus: Pull-Punch! (5:00) Athletes can warm-up with lighter DB’s 6 Frog Hop to Swing-Stand 6 Single Arm DB Devil’s Press (pause overhead for 3-seconds) (3 Right then 3 Left) 6 Double DB Devil’s Press (Athletes change load to workout load) Double Dumbbell Box Step Overs (3:00)...Read more
American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 2 Burpee Pullups 4 DB Thrusters (50/35) 8 Box Jump Overs (24″/20″) *Split as needed On the 0-5-10-15 400m Partner RunRead more
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [4:00-8:00] Mobilize/Activate :10 Hang on Pull-Up bar + 5 Scap Pull-Ups :30 Down Dog 10 Hollow Ups + 10 Supermans :30 Up-Dog to Down-Dog 10 V-Ups :30 Squat & Reach 10 Burpees SPECIFIC WARM-UP [8:00-32:00] FOCUS: [TIMING] – “Pistons & Patience = Efficiency” Today we will take a look at the role of the legs and spine during the initial pull from the ground in the Deadlift and Power Snatch. The legs act as pistons, pushing the ground away, we stay “patient” (aka keep the shoulders over the bar as long as necessary)…THEN we stand tall. This happens in both the Deadlift and the Snatch. Timing and patience are critical for optimal lifting. Power Snatch PVC “Modified” Burgener Snatch Warm-Up – 3 reps of each: (4:00) Pass Throughs Deadlift-Shrug Muscle Snatch Power Snatch Cycling – (Call “Down for...Read more
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Get Hot 5:00 AMRAP: 12 Jumping Jacks 10 Box Step Ups 8 Up-Downs 6 Push-Ups SPECIFIC WARM-UP [10:00-25:00] Fan Bike (5:00) 1:00 Easy (conversational pace – happy to chat) :30 Alternating Samson Stretch 1:00 Moderate (less conversational – struggle to chat) :30 Hamstring Stretch 1:00 Hard Pace (cannot converse – leave me alone 😉 The order of operations for the DB Hang Power Clean requires we flex at the hips (“bend”), extend the hips and elevate the arms (“swing”), and finally…pull the elbows fast (“snap”). If the order is out of sequence, the movement becomes harder and we will be less efficient. The DB Hang Power Clean is a Core-to-Extremity Movement Pattern. Bend-Swing-Snap! Dumbbell Hang Power Clean (5:00) 5 Double DB Romanian Deadlifts 5 Double DB Swings to Hip Height 5 DB Hang Power Cleans (pause in...Read more
