American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Active Samson Stretch 0:30 Plank Shoulder Taps 0:30 Straight Legged Sit-Ups 0:30 Side to Side Lunge 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) 1:00 Laying Front Rack Stretch DOUBLE UNDERS 0:20 Slow Single Unders 20 Double Unders HANG POWER CLEAN with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 3 Cleans from the pockets [Coach: Fast elbows, pull the barbell to the shoulder, elbows finish in front of the bar] 3 Cleans from above the knee [Coach: Hips extend then arms pull] get workout weight on the bar SPECIFIC WARM UP ROPE CLIMBS 10 Scap Retractions 5 Hanging Knee Raises 3 Foot Hold Practices 1 Rope Climb Partner Metcon HANG IN THERE...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Spiderman 0:30 Box Step-Ups 0:30 Push-Up to Down Dog 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Squat Hold TECHNIQUE & BUILD FRONT SQUAT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 RDLs 5 Pausing Front Squats [Coach: Hold athletes below parallel for at least 0:05 each time.] Strength Front Squat (Build to a Heavy 3 ) 15:00 to build to a heavy triple Metcon CEMENT LEGS (7 Rounds for time) On the 3:00 x 7 Rounds: 400 Meter Run 8 Front Rack Box Step-ups Box: (24″/20″) Barbell: (95/65)Read more

American Fit Co Northwest – CrossFit Partner Workout HOME PLATE (AMRAP – Reps) AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Burpees AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Bar Facing Burpees AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Burpee Deadlifts (50/35) AMRAP 6: 1,000/900 Meter Row 20 Front Squats (155/105) Max Devil’s Press (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Side to Side Lunge 0:30 Walking in Active Samson 0:30 Alternating Quad Stretch 0:30 Side Shuffle out and back 0:30 High Knees 0:30 Butt Kicks 0:30 Kip Swings PRACTICE ROUND 10 Air Squats 200m Run 6 Sit-Ups 4 Push-Ups 2 Bar Muscle Ups Metcon ME, MYSELF & I (Time) 5 Rounds For Time [40 Minute Cap]: 50 Air Squats 400 Meter Run 30 Sit-ups 20 Push-ups 10 Bar Muscle UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Bike 0:30 Active Spiderman 0:30 Knuckle Drags 0:30 Alternating Side Lunge Recovery Flow Metcon (Calories) AMRAP 20: 5, 10, 15, 20…Calorie Bike 50m Sandbag Carry Mobility Mobility Warm Up (No Measure) Upper Body 1. Thoracic Opener: 1 min. 2. Shoulder Stretch on Rig: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Elbow to Floor Lunge: 1 min. each side 5. Straddle: 1 min. 6. Bottom of Squat Hold: 1 min.Read more