American Fit Co Northwest – CrossFit Strength Back Squat (6×4 @ 75% of 5RM) Partner Metcon ADDITION BY SUBTRACTION (Time) 3 Rounds For Time: 1,000 Meter Run (Together) 30 Bar Muscle-ups (Partition However) 50 Hang Power Cleans (155/105) (Partition However) [Time Cap: 35 Minutes]Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [3:00 – 15:00] 0:30 Bike 0:30 Row 0:10 Dead Hang on Pull Up Bar 0:30 Bike 0:30 Row 10 Scap Retractions 0:30 Bike 0:30 Row 5 Kip Swings Look For: Correct kip swing rhythm Coach: “Tight Body, Hollow, Arch” 5 Knee to...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Child’s Pose (0:10 hands in the middle, 0:10 both hands left, 0:10 both hands right) 0:30 Active Samson 0:30 Left Half Kneeling Adductor Stretch 0:30 Right Half Kneeling Adductor Stretch 0:30 Slow Air Squats 0:30 Alternating Quad Stretch...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [3:00 – 18:00] PVC 0:15 Pass Throughs 0:30 Around The World (switch direction at 0:15) 0:15 Behind The Head Snatch Grip Strict Press 0:15 Snatch Grip Deadlift 0:15 Pass Throughs EMPTY BARBELL 5 Barbell Good Mornings 5 Behind the Head Snatch Grip...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Active Spiderman 200 Meter Jog 0:30 Alternating Quad Stretch 0:30 Knuckle Draggers 200 Meter Jog MOBILITY 1:00 Pole/Rack/Rig Assisted Squat SPECIFIC WARM UP [10:00 – 18:00] BACK SQUAT Coach: Hands Outside of Shoulders Elbows Pointed Back...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ROW Coach: Between the Row and volume of Devil’s Presses it is important for athletes to Row with a flat back 1:00 Row Light Intensity Coach: “Untuck Hips” maintain lumbar curve 0:45 Row Moderate Intensity Coach: Hinge from the...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Any Machine 0:30 Inchworm to Push Up 0:30 Left Side Pigeon Pose 0:30 Right Side Pigeon Pose 0:30 Any Machine 0:30 Active Spiderman 0:30 Left Side Couch Stretch 0:30 Right SideCouch Stretch 0:30 Any Machine 0:30 Updog SPECIFIC...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] BIKE Coach: Set Up Check athletes seat height (Athletes should be able to drop their heel on an extended leg with the ball of their foot on the pedal without hips moving) Hips untucked Ball of feet on pedals...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Alternating Side Lunges 0:30 Alternating Quad Stretch 0:30 Slow Air Squats 0:30 Active Samson 0:30 Active Spiderman 0:30 Squat Hold TECHNIQUE & BUILD [8:00 – 22:00] EMPTY BARBELL Grip & Stance: Loose Fingertip Grip High Elbows Feet Outside...Read More
