American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 4 Rounds: 100m Row 3 Pullups 6 Pushups 9 Air Squats Muscle up transition practice Recovery Flow Metcon (No Measure) AMRAP 1:30 x 10 Rounds: 200m/150m Row Odd: Ring Muscle Ups/Burpee Pullups on Rings Even: Bar Muscle Ups/Burpee Pulls on Bar REST :30Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Dive-Bombers (Updog to Down Dog) 0:30 Glute Bridges 0:30 Bike 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD BENCH PRESS 10 Push-ups [Coach: Knee/Hands elevated are great] :20 Standing PVC “Breaking the Bar” Hold [Coach: Athletes Hold PVC at eye level and engage lats] 10 Standing PVC “Bench”/Horizontal Press [Coach: Assess bar path, eye level to sternum] 3 Pausing PVC Bench Press Hold athletes in setup [Coach: Assess planted feet, glutes/shoulders set and on the bench] 5 Pausing Coach Led Empty Barbell Bench press [Coach: Pause at start/finish over eyes & at chest] 5 Bench Presses Strength Bench Press (5×2) Metcon Warm-up (No Measure) SPECIFIC WARM UP [26:00 – 35:00] HANDSTAND PUSHUPS 0:30 Plank Hold 0:15 Handstand Hold 3 Negative Handstand Pushups/DB Jerks 3 Hand Stand Pushups/DB Push...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Active Spiderman 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Glute Bridge walk outs 0:30 Straight legged sit-ups 0:30 Plank Shoulder taps TECHNIQUE & BUILD NO TOUCH DEADLIFTS with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff legged Deadlifts 5 Front Squats get one set of plates on the bar, just to get the bar off the floor 4 No Touch Deadlifts [Coach: Bar starts at the pockets, then down to an inch off the floor and back, is one rep…] Strength Deadlift (5×2) *No Touch* Metcon Warm-up (No Measure) **get workout weight on the bar SPECIFIC WARM UP TOES TO BAR 10 Scap retractions 5 Kip Swings 5 Hanging Knee Raises 5 Kipping Knees to Chest 5 Toes to Bar BURPEES OVER THE BAR...Read more

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