American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP Ten Meters of Each: Knuckle Draggers Alternating Quad Stretch Knee Hugs Walking Active Samson Side to Side Lunge Walk on Toes Walk on Heels Side Shuffle out Side Shuffle back High Knees Butt Kickers High Skips 200 Meter Jog FRONT SQUAT with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 3 Pausing Front Squats [Coach: Hold athletes below parallel, assess depth and lumbar spine safety] 3 Tempo Front Squats, 0:05 down [Coach: Look for hips flexing back and knees flexing at the same time] Build to Workout Weight Strength Front Squat (5×2) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30′ Sled Push 1 Shuttle Run 30′ Sled Push 2 Shuttle Runs 30′ Sled Push 3 Shuttle Runs 30′ Sled Push 4...Read more

American Fit Co Northwest – CrossFit Casey and Serena Wedding WOD (AMRAP – Rounds and Reps) 8-13-2022 AMRAP 22: 800m Run (together) 13 Sync Pistols 20m Wheelbarrow w/ Partner 22 Sync PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Partner Rowling Warmup TECHNIQUE & BUILD HANG CLEANS with an empty barbell 0:30 Good Mornings 0:30 Slow Elbow Rotations 0:15 Back Squats 0:15 Stiff Legged Deadlifts 5 Hang Cleans, Pausing in Catch Position [Coach: Hips back, Elbows through] 5 Power Cleans (building to workout weight Hero Wod LAURA (AMRAP – Rounds and Reps) AMRAP 21: (with Partner) 30 Calorie Row 20 Burpees Over the Rower 10 Power Cleans (155/105)This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida. Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Machine of your Choice 0:30 Knuckle Draggers 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 Box Step-Ups 0:30 Hollow Hold 0:30 Glute Bridges 1:00 Machine of your Choice TECHNIQUE & BUILD FRONT RACK REVERSE LUNGES 0:30 Unweighted Reverse lunges [Coach: Full Foot on floor, knees tracking over toes, full hip extension before switched legs] 6 Step Back Reverse Lunges, Pausing Knee to floor (3 each side) [Coach: Bar stays on shoulders, elbows through] PUSH PRESS 3 Dip & Holds, with the Barbell [Coach: Shoulders over Hips] 3 Push Press Get workout weight on the bar SIT-UPS 5 Abmat Sit-Ups BOX JUMPS 0:30 Box Step-Ups 5 Box Jumps Recovery Flow HOLD’EM (Checkmark) AMRAP 25: 50 Calorie Machine 40 AbMat Sit-ups 30 Box Jumps (24″/20″) 20 Front Rack Reverse Lunges (75/55) 10 Push Press (75/55)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Toe Walk Heel Walk Knuckle Draggers Walking Active Samson Side to Side Lunge Alternating Quad Stretch High Knees Butt Kickers Side Shuffle 200 Meter Jog TECHNIQUE & BUILD DOUBLE DUMBBELL DEADLIFTS 5 Suitcase Deadlifts (each side) 5 Double Dumbbell Deadlifts [Coach: only one end of the dumbbell needs to touch the ground] DOUBLE DUMBBELL POWER CLEANS with one dumbbell 6 Cleans, Pausing in the Catch Position (3 each side) [Coach: Elbow through and under the dumbbell, dumbbell touches the shoulder] with two dumbbells 3 Cleans, Pausing in the Catch [Coach: Athletes should lower their hips like they would for a barbell clean to begin each rep] DOUBLE DUMBBELL BENCH PRESS 10 Single Dumbbell Bench Press (5 each side) [Coach: Both Feet on the Floor, shoulders on Bench] 5 Double Dumbbell Bench Press PRACTICE...Read more