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....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...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!”...Read More
Monday reminder to control the things you can and let go of what you can’t. The Five Things that are Always in your Control: 1. Your effort. Give the best you can with what you’ve got TODAY. We don’t expect you to pull 100% effort out of your back pocket when you’re at about 70%...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Mobilize/Activate/Get Hot (7:00) 1:00 Row :30 Down Dog :30 Up Dog 1:00 Row :30 Inch Worms :30 Arm Circles 1:00 Row :60 Squat Hold Back Squat Buildup: 2 @ 30% 2 @ 40% 2 @ 55% 2 @ 70% 2 @ 85% Strength Metcon (Weight)...Read More
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)...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”...Read More
