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

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