American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine 10 Scap Pullups :10 Top of Ring Hold 5 Jumping Pullups :10 Bottom of Ring Hold 3 Strict Pullups 3 Strict Ring Dips Recovery Flow Metcon (AMRAP – Reps) EMOM 20: 1-2: Calorie Machine 3: Strict Pullups 4: Strict Dips Skill Metcon (No Measure) Squat Clean Technique Work 15:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Row 1:00 Child’s Pose WALL BALLS 5 Squats to Med. Ball 5 Med. Ball Front Squats 5 Med. Ball Thrusters 5 Wall Balls DUMBBELL SNATCHES 10 Alternating Dumbbell Deadlifts 5 High Pulls, Each Arm [Coach: Hips Extend then arms pull, “zip up the jacket, elbow stays above the dumbbell] 8 Alternating DB Snatches BOX JUMPS 8 Box Step-Ups 6 Box Jumps to step down TECHNIQUE & BUILD PUSH PRESS 5 Strict Presses, Pausing Overhead 5 Dip and Hold 5 Dip, Hold, Drive 5 Push Press Strength Push Press (7×2) Metcon CHIPPER GONE BAD (Calories) AMRAP 18: 100 Wallballs (20/14) [9/6] 80 Dumbbell Snatches (50/35) 60 Box Jumps (24″/20″) 40 Double Dumbbell Push Press (50’s/35’s) Max Calorie RowRead more

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