American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Jumping Jacks 0:30 Plank Shoulder Taps 0:30 Knuckle Draggers 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Pec Stretch on wall (left side) 0:30 Pec Stretch on wall (right side) TECHNIQUE & BUILD STRICT PRESS with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 2 Strict Presses, Pausing at eye level [Coach: Look for head moving back out of the way to maintain strict bar path] 3 Strict Presses, Pausing overhead [Coach: Assess lockout and midline position, no ribs sticking out, butt squeezed] Build to workout weight Strength Shoulder Press (5×2) Metcon Warm-up (No Measure) SPECIFIC WARM UP THRUSTER With and empty barbell 3 Pausing Front Squats [Coach: looking for full depth and foot/knee position] 3 Push...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Push-Up to Down Dog 0:30 Row 0:30 Cossack Squats 0:30 Row 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 0:30 Air Squats TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 0:30 Hollow Hold 0:30 Arch Hold 5 Kip Swings 1-3 Strict Pull-Ups/Ring Rows 5 Pull-Ups [Coach: Standards, arms extended at bottom, chin over bar at top] PUSH-UPS 0:30 Plank Hold 5 Knee Push-Ups 5 Push-Ups [Coach: Standards, Chest to floor at bottom, elbows extended at top] AIR SQUATS 0:30 Squat Hold [Coach: Depth/Low Back position] 5 Air Squats [Coach: Standards, Full Depth at Bottom, Hips extended at top] SPECIFIC WARM UP ROW 0:30 Easy 0:30 Faster 0:30 Fast 0:30 Easy 0:30 Faster 0:15 FAST PRACTICE ROUND 100m Row 3 Pull-Ups 4 Push-Ups 5 Air Squats Metcon TIME AFTER TIME (AMRAP – Rounds and...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP One Partner at Each Station Rotate Through Every 0:30: Row – Active Spiderman – Push-Up to Down Dog Bike – Knuckle Draggers – Sampson Stretch TECHNIQUE & BUILD DUMBBELL LUNGE 5 Alternating Lunges (each leg) [Coach: Athletes touch back knee 5 Dumbbell Lunges (light) (each leg) [Coach: Hips extend fully before next step] 5 Dumbbell Lunges *workout weight (each leg) DEADLIFTS 5 Barbell Good Mornings Build to workout weight WALLWALKS :30 Plank Hold 20 Shoulder Taps :15 Handstand Hold 2 Half Wall Walks 1 Full Wall Walk AFCO TEAM WOD ARE WE THERE YET? (Time) [TEAMS OF 3] 100m Dumbbell Lunge (50/35) 50 Calorie Machine 75 Deadlifts (185/125) 50 Calorie Machine 50 Wall Walks 50 Calorie Machine 75 Deadlifts (185/125) 50 Calorie Machine 100m Dumbbell Lunge (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog (Pedal Calves in down dog) 0:30 Cossack Squats 200 Meter Run 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 7 Hand Release Push-Ups [Coach: Hands come off floor completely] 7 Air Squats TECHNIQUE & BUILD PULL-UPS 10 Scap Retractions 2 Pull-Up Negatives [Coach: Full Range of Motion, Find the bottom of a rep] 2 Strict Pull-Ups [Coach: Meaty grip on the bar, knuckles over] BENCH PRESS 10 Empty Bar Bench 25 Band Pull Aparts 5 Light Weight Bench 25 Band Pull Aparts 5 Moderate Weight Bench 25 Band Pull Aparts BACK SQUAT 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Front Squats 5 RDLs Build to workout weight Hero Wod Justin (Time) For Time: 30-20-10 Body Weight Back Squat Body Weight Bench Press Strict...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Plank Shoulder Taps 0:30 Row 0:30 Pausing Glute Bridges 0:30 Push-Up to Down Dog 0:30 Row 0:30 Box Step-Ups TECHNIQUE & BUILD DUMBBELL HANG CLEAN & JERKS 5 Dumbbell Deadlifts (each side) [Coach: Establish the hang] 3 Hang Cleans (each side) [Coach: Elbow through and under] 3 Jerks (each side) [Coach: Finish position, bicep to ear] 3 Hang Clean & Jerks (Each Side) SPECIFIC WARM UP [12:00 – 22:00] ROW 14/11 Calories [Coach: 1:00 or less is the goal, athletes will need to hold this pace for 7:00 or less] SINGLE DUMBBELL BOX STEP-UPS 0:30 Box Step-Ups 8 Dumbbell Box Step-Ups [Coach: Move center of balance over the box then stand] SHUTTLE RUNS 10 Meters of Each: Side Shuffle Out Side Shuffle Back 4 Shuttle Runs FARMERS CARRY 5 Suitcase Deadlifts...Read more