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

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