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

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