American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Short Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Side to Side Lunge 0:30 Short Box Step-Ups 0:30 Child’s Pose on box 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) TECHNIQUE & BUILD SINGLE ARM DEVILS PRESS 0:20 Frog Hops 10 Alternating Deadlifts 3 Slow Burpees 4 Alternating Burpee DB Deadlifts 2 Burpees + DB reach to stand [Coach: Athletes should set feet from the bottom of the burpee then reach the DB back like they are beginning a KB swing then pop their hips to get it floatin in front of them, look for a flat back and big chest when reaching] 4 Single Arm Devils Press (2 each arm) Burpee, Set feet, reach, pop, punch! SPECIFIC WARM UP DB BOX STEP-UPS 0:30 Workout height box...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Machine 0:15 Jumping Jacks 0:15 Knuckle Drags 1:00 Machine 0:15 Alternating Quad Stretch 0:15 Alternating Cradle Stretch 1:00 Machine MOBILITY 1:00 Downdog/Calf Stretch 1:00 Pole/Rig/Rack Assisted Squat SPECIFIC WARM UP SQUAT CLEANS 5 Shrugs 5 High Pulls 5 Power Cleans 5 Front Squats 5 Squat Cleans 3 (Warmup) Rounds: 1 Hang Squat Clean + 1 Squat Clean Weightlifting Squat Clean (EMOM 15: 1 Hang Squat Clean + 1 Squat Clean) AFCO TEAM WOD TURNING UP THE HEAT (Calories) AMRAP 9: (in a Team of 4) 15 calorie Ski Erg / Rower Rest 3:00 AMRAP 9: (in a Team of 4) 15 calorie Bike/Runner After each round, the damper level goes up by 1. Pairs swap Rower/Ski and Bike/Runner after each round. The resting athletes must lie on the ground on their back.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Bike 0:30 Knuckle Draggers 0:30 Bike 0:30 Push-Up to Down Dog TECHNIQUE & BUILD STRICT PRESS 5 Strict Presses, Pausing Overhead [Coach: Evaluate athletes midline, and look for the barbell to be over midfoot] STRICT PRESS Build to a Heavy Set of 10 SPECIFIC WARM UP BURPEES 0:20 Frog Hops 5 Burpees TOES TO BAR 10 Scap Retractions 5 Kip Swings 5 Hanging Knee Raises 5 Kipping Knees to Chest 5 TTB PULL-UPS 1-3 Strict Pull-Ups/Ring Rows 4 Pull-Ups CHEST TO BAR 3 Chest to Bar Pull-Ups PRACTICE ROUND 5 Cal Bike 5 Burpees 5 Chest to Bar 4 TTB 3 Pull-Ups Strength Strict Press (Build to a Heavy Set of 10) Metcon FLOORED (3 Rounds for reps) AMRAP 4: 27/21 Calorie Bike Erg 27 Burpees 27 Pull-ups Rest 4...Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) With A Partner 2 Rounds: 100 Wallballs 75 Calorie Row 50 Burpee PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Each Station: Bike Knuckle Dragger Active Spiderman Active Samson Bike Box Step-Ups TECHNIQUE & BUILD DT with an empty barbell 12 Deadlifts [Coach: Flat back, Bar Close] 9 Hang Power Cleans [Coach: Hips need to extend before the elbows pull, meet the bar halfway] 6 Push Jerks [Coach: Hands Just outside the shoulders, elbows just in front of the bar] SPECIFIC WARM UP ROPE CLIMBS 10 Scap Retractions 5 Hanging Knee Raises 2:00 Rope Climb Practice Weightlifting Power Clean + Push Jerk (Build to heavy complex) 5 Sets: 3 Power Cleans + 1 Push Jerk Metcon NICKELBACK (Time) 150 Double Unders 5 Rounds: 4 Deadlifts (155/105) 3 Hang Power Cleans (155/105) 2 Push Jerks (155/105) 1 Rope Climb 150 Double UndersRead more