CrossFit – Fri, Feb 3
Announcements
Hello AFCO Crew!!
The CrossFit open is just around the corner, and we are so excited to kickoff our third annual intramural open with a 90’s theme! Stay tuned for exciting challenges that are dedicated to the 90’s throughout the three weeks! We are getting together a shirt order and wanted to get them ordered ASAP so we have them by Friday the 17th! If you are interested in a 2023 Open shirt we are placing an order by FRIDAY FEBRUARY 3RD!!! If you would like a shirt I need your shirt size, you can either email me directly or there is a signup sheet in the gym. These are unisex shirts (just like all other AFCO shirts we have done). If you order a shirt I will go ahead and charge your card on file, unless you tell me otherwise. Cost will be $25 for the shirts!
Don’t forget to officially sign op for the Open on games.CrossFit.com There are many reasons why you are encouraged to sign up
#1: you get to track your progress for years to come. Not only do you receive a percentile that you fall into worldwide, you can retest workouts anytime you’d like and compare your scores to see progress.
#2: there is a scaled and RX division. No need to be afraid of not being able to RX the workouts because there are scaled option as well as similar workouts for different age groups.
#3: you all are apart of a CrossFit affiliate because you believe in their methodology and the health results you receive from it, so why not support the company! It’s only a $20 sign up fee.
#4: there is something so special about the CrossFit community. The open allows you to get out of the walls of your affiliate and joint everyone in the world in the same workout.
American Fit Co Northwest – CrossFit
Warmup
30 Second Standing Calf Raises
20 Second Bunny Hops
30 Second Down Dog
30 Second Plank
30 Second Single Unders
30 Second Inchworm to Push-Ups
30 Second Double Unders
WALL WALK
20 Second Plank Shoulder Taps
Cue hands pressing through the floor.
1 Wall Walk with 15 Second Hold
Cue glutes squeezed to keep stable midline.
1 Wall Walk
Cue the way up should use one more hand step than the way down.
DOUBLE UNDERS
15 Second Bunny Hops
Cue relaxed upper body and arms during this.
15 Seconds Single Unders
Cue relaxed grip and face during. Don’t clench.
15 Seconds Double Unders
Cue easy breathing and relaxed grip to allow wrists to do the work, not shoulders.
1 Wall Walk + 10 Second Hold
15 Double Unders
REST
1 Walk Walk
10 Double Unders
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Accessory Work
3 Rounds:
10 1 1/2 Reps of DB Bench
10 Pushups
10 Skull Crushers
10 DB French Press