American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Easy Pace Row 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 1:00 PVC Standing Lat Stretch (0:30 each side) TECHNIQUE & BUILD [8:00 – 28:00] PVC 3 Snatch Grip “Drop” to Catch Position (PVC...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Jumping Jacks 0:30 Downdog 0:30 Single Unders 0:30 Alternating Quad Stretch 0:30 Fast Single Unders 0:30 Alternating Side Lunge 0:30 High Single Unders 0:30 Active Samson 0:30 Double Unders 0:30 Active Spiderman TECHNIQUE & BUILD [10:00 – 20:00]...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] PVC 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 change directions) 0:30 Standing PVC Lat Stretch (0:15 switch top hand) 5 Pausing Overhead Squats (0:03 pause in the bottom) 5 Overhead Squats TECHNIQUE & BUILD EMPTY BARBELL...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [5:00 – 17:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunges Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking Soldier Kicks 2x Slow Jog 2x Run FARMER’S CARRY/SANDBAG 10 Sandbag Deadlifts 0:30 Bike 10...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 2:00 Bike/Run/Row 0:30 Arm Circles (0:10 forward, backward, swings across the chest) 0:30 Overhead Tricep Stretch (0:15 each side) PULL-UPS/PUSH-UPS 0:10 Pull-up Bar Dead Hang 0:10 High Plank Hold [Coach: this is the top of our Push-up. Athletes MUST extend arms completely]...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Alternating High Plank Shoulder Taps 0:20 Inchworm to Push-up 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hops 0:20 Active Samson 0:20 Frog Hop to Squat Hold 0:20 Straight Arm Burpees 0:20 Burpees 0:20 Glute Bridges 0:20 Single Leg Glute Bridges...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 3: 9 Pull-up bar scap retractions 6 Lying Chest Opener Stretches (3 each side) 3 Inchworm to 1 Push-up TECHNIQUE & BUILD EMPTY BARBELL 3 Tempo Strict Press (0:05 on the way down) [Coach/Demo: complete at full arm extension. When lowering the bar- midline...Read More
American Fit Co Northwest – CrossFit AFCO TEAM WOD Team Quarterfinal Workout 4 (Time) Team of 4: (2 people working/2 people resting) 80 synchro alternating dumbbell snatches (50/35) 60 synchro toes to bar 40 synchro box jumps (30/24) 20 synchro strict pull-ups 40 synchro box jumps (30/24) 60 synchro toes to bar 80 synchro alternating...Read More
American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Hip Bridges 0:30 Hollow Body Rocks 1:00 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straight Leg Sit-ups 1:00 Fast Pace Row 0:30 Updog to Downdog 0:30 Standing Straddle Stretch Recovery Flow Metcon (No Measure) EMOM 30: 1-...Read More
