American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Inchworm to Push-Up 0:30 Knuckle Draggers 0:30 Row 0:30 Plank Shoulder Taps 0:30 Air Squats 0:30 Row 0:30 Calf Stretch on Post (left side) 0:30 Calf Stretch on Post (right side) TECHNIQUE & BUILD BACK SQUATS with an empty barbell 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats 4 Pausing Back Squats, Hold in Bottom [Coach: Evaluate Elbow Position, Depth and Foot Contact with the floor] 4 Tempo Back Squats, 6 seconds on the way down [Coach: Evaluate depth and Midline stability, Hips and knees extend at top] Build to 70% of 1RM Back Squat Strength Back Squat (4×4 @ 70% (w/ 6 second negative)) Metcon SOS (Time) On the 4:00 x 3 Rounds: 60 Double Unders 30/21 Calorie Row 10 Thrusters...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Spiderman 0:30 Bike 0:30 Pausing Glute Bridges 0:30 Couch Stretch (left side) 0:30 Couch Stretch (right side) TECHNIQUE & BUILD DEADLIFT 0:15 Good Mornings 0:15 Back Squats 0:15 Elbow Rotations 0:15 Strict Press & Reach 0:15 Stiff Legged Deadlifts 0:15 Front Squats get a light set of plates on the bar 5 Deadlifts, Hold athletes in setup, Pull tension out of bar, and stand [Coach: Remind athletes to pull from the floor with straight arms, pull the tension out of the bar, you should be able to hear a metallic clink as the barbell moves to the top of its bearings] Strength Deadlift (4×4 @ 70% w/ 6 second negative) Metcon GRATEFUL DEAD (Time) 3 Rounds: 50/40 Calorie Bike 30 Situps 20 Deadlifts (155/105) 100m Farmer’s CarryRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) EMOM 9: Min 1: Jump Rope Min 2: 7 PVC Pass Thrus + 7 Ring Rows Min 3: :20 Hollow Hold + :20 Superman Strength Strict Pull ups (6×3 (as slow as possible)) Metcon HANG IT UP (AMRAP – Reps) AMRAP 13: Buy In – 1000m Run “in remaining time” 60 Double Unders 10 Hang DB Snatches (50/35) 60 Double Unders 20 Hang DB Snatches….Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 24 Jumping Jacks 12 Empty Bar Strict Press 6 Kip Swings 12 BW Reverse Lunges Partner Metcon CRUMBLE (Time) [Teams of 3] For Time [35 Minute Cap]: 90-60-30: Toes to Bar Front Rack Reverse Lunges (75/55) After each round… P1/2: 200m Run P3: Barbell Overhead Hold *Each partner will do the barbell hold each roundRead more

American Fit Co Northwest – CrossFit Warm-up () Hero Wod CONTACT 22 FINALE (Time) 200 meter Run 22 Snatches (95/65 lb) 22 Pull-Ups 22 Medicine Ball Cleans (20/14 lb) 22 Push-Ups 22 Wall Ball Shots (20/14 lb) 22 Deadlifts (95/65 lb) 22 Air Squats 22 KB Overhead Walking Lunges (53/35) 22 Box Jumps (24/20 in) 22 Power Cleans (95/65 lb) 2×20 second Bar Hang 22 Calorie Row 22 Handstand Push-Ups 22 Back Squats (95/65 lb) 22 Chest-to-Bar Pull-Ups 22 Bar Facing Burpees 22 Thrusters (95/65 lb) 22 Jerks (95/65 lb) 2 Rope Climbs 22 Overhead Squats (95/65 lb) 22 Kettlebell Swings (53/35)The “Contact 22 Finale” WOD was the final workout in the “Contact 22” event series from Virtual WOD Challenges. The workout incorporates ONE movement from EACH of the 22 Hero WODs featured in the series, and 22 reps to represent 22 suicides by US veterans every day. The “Contact...Read more