American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Jumping Jacks 0:30 Active Samson Stretch 0:30 Slow Knee Push-Ups 0:30 Shoulder tap + Shoulder Tap + Push-Up + Down Dog 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD FRONT SQUAT with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Kang Squats 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts 5 Pausing Front Squats [Coach: Look for hyperextension of the low/mid back as athletes compensate for hip/anke limitations] 5 Front Squats [Coach: Athletes should be bracing through the whole movement, gathering and holding their breath on the way down, then holding or releasing that air on the way back up.] Strength Front Squat (Build to Heavy Single) Partner Metcon Metcon (Calories) 6 Rounds w/ Partner (alternate rounds): AMRAP 1:30: 5 Push Jerks (95/65) 5 Thrusters (95/65) 5 Front Squats (95/65) Max Calorie...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 1:00 Bike 8 PVC Good Mornings 8 PVC Pass Thru’s 8 Ring Rows 8 Pushups 8 Air Squats Strength Strict Pull ups (1 Max Set then 5 x 50% of Max) Ring Dips (1 Max Set then 5 x 50% of Max) Metcon Metcon (AMRAP – Reps) AMRAP 7: Burpees to 6″ Target *Every Minute 7 PushupsRead more

American Fit Co Northwest – CrossFit Partner Metcon ALL THE SMALL THINGS (AMRAP – Rounds and Reps) [TEAMS OF 3] AMRAP 30: 100 Dumbbell Front Rack Lunges 100 Sit-ups/GHD Sit Ups 100 Dumbbell Bench Press 100 Elevated Ring Rows Every 4 Minutes: [Starting at 0:00]: 400 Meter Team RunRead more

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