American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ten meters of each Knuckle Draggers Alternating Quad Stretch High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD [8:00 – 15:00] RING MUSCLE-UP Coaches: We’ve got a movement for the compete track that we haven’t seen in a while. Ring Muscle-ups today will largely be confined to people that already have them, any athlete is welcome to work through low ring transitions but encourage athletes that don’t quite have multiple muscle ups to go with burpee pull-ups today to preserve the threshold nature of todays workout. 10 Scap Retractions 5 Kip Swings [Coach: Look for legs to be straight together through the arch and hollow, bending a the knees is often a sign of a loss of power.] 5 Low Ring Transitions (RMU) or 5 Burpees to a touch (BPU) [Coach: Set rings so...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) WARM UP 1:00 Machine/Run Easy Pace 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Machine/Run Moderate Pace 0:30 Active Spiderman 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Machine/Run Fast Pace 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Alternating Side Lunge Gymnastics Skill Kipping Skill Work (EMOM 15) Spend 15:00 working on kipping practice Metcon Metcon (Distance) Run/Row/Bike/Ski 0:00 – 1:00 ON 1:00 – 3:00 EASY 3:00 – 6:00 ON 6:00 – 8:00 EASY 8:00 – 13:00 ON 13:00 – 15:00 EASY 15:00 – 18:00 ON 18:00 – 20:00 EASY 20:00 – 21:00 ON 21:00 – 23:00 EASYRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 0:30 Cossack Squats TECHNIQUE & BUILD WALL BALLS 0:30 Squats to the med ball 3 Med. Ball front squats 3 Med. Ball Push Presses 3 Med. Ball Thrusters 8 Wall Balls. BURPEES 0:20 Frog Hops 4 Burpees [Coach: Reiterate that athletes must stand up al of the way at the top of their burpees.] BACK SQUAT Coach: When going Heavy with a back squat ensure athletes can bail safely. They should send the knees and hips forward when getting out from under the bar and check that there are no objects that the barbell will hit on the way down. with an empty barbell 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Presses 0:15 Stiff Legged...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row 0:30 Active Samson Stretch 2:00 Bike 0:30 Cossack Squats 1:00 Jump Rope 0:30 Inchworm to Push-Up 20 Single Unders 10 High/Slow Single Unders 10 Low/Fast Single Unders 3×10 Double Unders Metcon Metcon (Time) 5 Rounds: 10/8 Calorie Row 30 Double Unders 10/8 Calorie Bike -directly into- 50/40 Calorie Row 150 Double Unders 50/40 Calorie BikeRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Plank Shoulder Taps 0:30 Active Spiderman 0:30 Mountain Climbers 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch Grip Behind the Neck Push Press 5 Snatch Grip Deadlifts 5 Hang Power Snatches 3 Pausing Snatch Grip Deadlifts (0:03 pause at mid shin, above the knee, and the pocket) [Coach: Hips and shoulders rise at the same rate] 3 Pausing Power Snatches (0:03 pause in the catch) [Coach: Punch up on the barbell] Weightlifting Snatch (EMOM 20) Metcon Warm-up (No Measure) TOES TO BAR 10 Scap Retractions 5 Straight Arm Burpees 5 Kip Swings 3 Knee to Chest 3 Toes to Bar [Coach: Push down on the bar with straight arms in the hollow position] Metcon (AMRAP – Reps) AMRAP 7:...Read more