American Fit Co Northwest – CrossFit Metcon (No Measure) GYM IS CLOSED FOR THANKSGIVINGRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Squat to Stand 0:30 Frog Hops 1:00 Easy Row SPECIFIC WARM UP BURPEE PULL-UPS 5 Slow Burpees 10 Scap Retractions 3 Burpees to a Target (the Pull-Up Bar) 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 3 Burpee Pull-Ups DUMBBELL HANG SNATCH 0:30 Alternating Dumbbell Deadlifts 5 Push Press (each arm) 3 Hang High Pulls on each arm 5 Hang Snatches Each arm PRACTICE ROUND 100m Row 3 Burpee Pull-Ups 10 DB Hang Snatches 100m Row Strength Bench Press (Build to Heavy Double) Metcon HELLO DARKNESS (Time) 360m Row 36 Burpee Pull-ups 63 Dumbbell Hang Snatches (50/35) 630m RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Downdog 0:30 Active Spiderman 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest) MOBILITY 1:00 Kneeling Forearm Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Deadlifts 5 Hang Power Cleans 3 Pausing Hang Power Cleans from The Pocket (0:03 pause in catch) -Coach athletes to jump, squeeze their butt THEN find their heels -Look for: hip extension and bar/shoulders right over heels in the catch 3 Power Cleans Start building to heavy single Strength Power Clean (Heavy Single) 15 minutes to build to heavy Metcon ON REPEAT (10 Rounds for time) On the 2:30 x 10 Rounds: 500 Meter Bike 30 Double Unders 1 Power Clean (205/145) or 90% of Heavy SingleRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Active Twisted Cross 0:30 Slow Air Squats 0:30 Frog Hops 0:30 Laying Front Rack Stretch 0:30 Pigeon Pose (Left Side) 0:30 Pigeon Pose (Right Side) TECHNIQUE & BUILD FRONT SQUATS with an empty barbell 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats 5 (empty handed) Thumb to Shoulder Pausing front Squats [Coach: Really hold athletes below parallel (10+ seconds) Focus on athletes’ low spines, Athletes range of motion should be limited to the range that they can move through before beginning to round their lower back (Lumbar Spine). 5 Empty Barbell Front Squats Strength Front Squat (Heavy Set of 8) after athletes have found their heavy 8 they should find their 4 workout weights [4:00] 1: A...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Row 0:30 PVC Pass throughs 0:30 Active Samson 0:30 Row 0:30 PVC Around the worlds 0:30 Straight Legged Sit-Ups TECHNIQUE & BUILD [8:00 – 15:00] POWER SNATCH with an empty barbell 0:20 Snatch Grip Deadlifts [Coach: encourage athletes to set their backs flat before pulling off the ground, in most cases this involves lowering the hips slightly more] 0:20 Snatch High Pulls [Coach: Carry motion/power through the hips with a flat back and active shoulders] 0:20 Hang Power Snatches [Coach: Jump then pull then punch overhead] 5 Power Snatches, coach led get workout weight on the bar (Athletes should choose a weight they can complete a set of 5+ reps unbroken with when fresh) SPECIFIC WARM UP ROW 0:30 at stroke rate 23 0:30 at stroke rate 27 0:30 at stroke rate 31...Read more