American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Standing Calf Raises 20 Second Forearm Stretch 20 Second Single Unders 20 Second Down Dog to Push-Ups 20 Second Active Samson 20 Second Active Spiderman 20 Second Single Unders HANDSTAND PUSH-UPS 15 Second Handstand Hold Cue athletes to press through the floor and squeeze glutes to brace. 5 Pike Push-Ups Cue head to move forward to create a slight triangle with the three points of contact (head and hands). 2 Handstand Negatives Cue full control to the floor. 2-3 Strict Handstand Push-Ups Cue full control to the floor and creating the triangle on the ground. 4-5 Kipping Handstand Push-Ups The athletes should never lose control of the rep and be falling to the floor. The athlete should be able to stop the rep at any moment. That is the control we are striving for. 6 Handstand Push-Ups...Read more

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 400m Run 15 Second Knuckle Dragger 15 Second Alternating Quad Stretch 15 Second Standing Calf Raises 15 Second Bodyweight Good Morning 1 Minute Row 200m Run 30 Second Actie Samson 30 Second Active Spiderman 30 Second Air Squats BACK SQUAT Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Press and Reach 5 Stiff Legged Deadlift 5 Front Squat Back Squat (1 Rep Max ) 15:00 to build to a Heavy Single CINDERELLA (Time) 2 Rounds: 800m Run 1000m/900m RowRead more

American Fit Co Northwest – CrossFit Warmup 20 Second Jumping Jacks 20 Second Down Dog 20 Second Right Leg Spiderman 20 Second Right Leg Samson 20 Second Right Leg Pigeon 20 Second Down Dog 20 Second Left Leg Spiderman 20 Second Left Leg Samson 20 Second Left Leg Pigeon 30 Second Down Dog to Push-Up 30 Second Air Squats 30 Second Down Dog to Push-Ups PULLUPS 10 Scap Pull-Ups 10 Kip Swings 5 Jumping Pullups 3-5 Pullups THRUSTERS 5 Air Squats Grab the floor with your toes and screw your feet into the ground. 5 Front Squats Full grip on the bar with elbows up. 5 Push Press Take note of the depth of the push press. This is the depth point during the thruster when we want to start accellerating the bar overhead. 5 Thrusters Accellerate the bar at the top of the squat, not starting in the bottom....Read more

American Fit Co Northwest – CrossFit Warmup 2 Minute Row 15 Second Alternating Reverse Lunge 15 Second Knuckle Draggers 15 Second Arm Circles 1 Minute Row 30 Second Down Dog 30 Second Forearm Stretch 30 Second Row 30 Second Slow Burpees ROW 20 Second Row Feet flat against rower and/or vertical shins. 20 Second Row Arms straight during pull until handle crosses the knees. 20 Second Row Sit bones on seat, not low back. 20 Second Row DEADLIFT 5 Deadlifts to Knee 5 Deadlifts to Below Knee 5 Deadlifts to Midshin –Add Light Weight– 2 Sets: 3 Tempo Deadlifts with a 5 second Negative 100m Row 5 Deadlifts 5 Bar Facing Burpees SPINAL CORD (No Measure) 5 Rounds: 400m/350m Row 15 Deadlifts (185/135) 15 Burpees Over BarRead more

American Fit Co Northwest – CrossFit Warmup 25′ Each Movement Sampson Lunge Lateral Lunge Knee Hugs Quad Stretch Figure 4 Stretch Toe Walk Heel Walk Toes In Walk Toes Out Walk High Knees Butt Kicks Skips Lateral Skips 200m Run FAST FORWARD (No Measure) 6 Rounds: 400m Run 100m Sled Push or Sled Pull or Farmer’s Carry or Sandbag Carry Accessory Work 4 Sets: 10 Dumbbell Bench Press 10 Pushups 10 Bicep CurlsRead more