American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Round 1: P1 – Row P2 – Plank Hold Round 2: P1 – Row P2 – Spiderman Lunge Round 3: P1 – Row P2 – KB Front Rack Hold Round 4: P1 – Row P2 – Box Step Up Partner Metcon PROUD MARY (Distance) 300m Partner Barbell Carry (135/95) Max Distance Row in 5:00 (switching each :30) 40 Box Step Ups w/ Plate Max Distance Row in 5:00 (switching each :30) 40 Box Step Ups w/ Plate Max Distance Row in 5:00 (switching each :30) 40 Box Step Ups w/ Bar Max Distance Row in 5:00 (switching each :30) 300m Partner Barbell Carry (135/95)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Push-Up to Down Dog 0:30 Bike 0:30 Cossack Squats 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats TECHNIQUE & BUILD SQUAT CLEANS 0:30 Squat Hold [Coach: Depth/Low Back position] 5 Air Squats [Coach: Standards, Full Depth at Bottom, Hips extended at top] 5 Shrugs 5 Shrug High Pull 5 Muscle Cleans 5 Power Cleans 5 Front Squats 5 Squat Cleans HANDSTAND PUSH-UPS 0:30 Handstand Hold 5 Kipping HSPUs 5 Strict HSPUs 5 Kipping Deficit HSPUs Hero Wod JJ (Time) 1-2-3-4-5-6-7-8-9-10 Squat Cleans (185/135) 10-9-8-7-6-5-4-3-2-1 Deficit Handstand Pushups (6″/4″)U.S. Marine Lance Corporal Justin James “JJ” Wilson, 24, of Palm City, FL, assigned to 3rd Battalion, 10th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on March 22, 2010, while supporting...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Biking 0:30 Active Spiderman 0:30 Easy Rowing 0:30 Bodyweight Good Mornings 0:30 Easy Running 0:30 Squat to Stand SPECIFIC WARM UP RUN ten meters of each Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge Heel Walk Toe Walk High Knees Butt Kickers 200m Easy 200m Fast ROW 0:30 Easy Row 5 Hard Strokes 5 Easy Strokes 5 Hard Strokes 5 Easy Strokes 1:00 Row BIKE 0:30 Easy Bike 0:10 Fast Bike 0:30 Easy Bike 0:10 Fast Bike 1:00 Bike TECHNIQUE & BUILD STRICT PULL-UP 10 Scap Retractions 5 Kip Swings 0:10 Hold at top of rep (chin over bar, rings to chest) [Coach: Check end range of motion) 1-3 Strict Pull-Ups or Ring Rows [Coach: Drive elbows to the floor] Strength Pull-ups (Max Unbroken Set of Strict Pullups) Metcon CROSSFIT TRI...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Bike 0:30 Cossack Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD BACK 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 Back Squats [Coach: Look for hyperextension of the low/mid back as athletes compensate for hip/anke limitations] 5 Back 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 Back Squat (Build to a Heavy Single) 15:00 to find 1RM Metcon Warm-up (No Measure) SPECIFIC WARM UP [25:00 – 32:00] BIKE 0:30 Slow 0:30 Fast AIR SQUATS 0:20 Squat Hold 5 Air Squats DOUBLE UNDERS 0:20...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each Walking Active Samson Side to Side Lunge 3 Air Squats + 1 Jump Knuckle Draggers High Knees Butt Kickers 200m jog TECHNIQUE & BUILD with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts 0:15 Front Squats 3 Strict Presses pausing at eye level then finish overhead [Coach: Assess bar path and rib flare. The head should move not midline or arms] 3 Strict Presses, Hold overhead [Coach: Assess Lockout Overhead] Strength Shoulder Press (Build to a Heavy Single) 15:00 to find a 1RM Metcon STRICTLY BUSINESS (AMRAP – Reps) AMRAP 20: 400 Meter Run Max Unbroken Strict Press (60% 1RM)Read more