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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Row 0:30 Push-Up to Down Dog 0:30 Row 0:30 Active Spiderman PULL-UPS 10 Scap Retractions 0:20 Hollow Hold 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 5 Pull-Ups PUSH-UPS 0:20 Front Plank 5 Hand Release Push-Ups 5 Push-Ups SIT-UPS 5 Sit-Ups AIR SQUATS 0:30 Squat Hold 5 Air Squats SHUTTLE RUNS ten meters of each Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to side lunge Heel Walk Toe Walk High Knees Butt Kickers Recovery Flow Metcon (No Measure) Every 6:00 x 5 Rounds: 1,000/800 Meter Row Max Bodyweight Reps: Round 1: Pull-ups Round 2: Push-ups Round 3: Sit-ups Round 4: Air Squats Round 5: Shuttle RunsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) LINE DRILLS Knee Hugs Figure 4 Samson Lunge Lateral Lunge Inchworm Toes Heels Skips High Knees Butt Kicks 4 Shuttle Runs Warm Up to DB Bench Weight Strength Bench Press (Max DB Bench then 5×50% of Max) Workout Metcon (Time) 4 Rounds: 5 Wall Walks 15 Shuttle Runs 25 Kettlebell Swings (53/35)Read more