American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:30 Active Spiderman 0:30 Inchworm to Push-Up 0:30 Squat to Stand 0:30 Bike 0:30 Pigeon Pose (left) 0:30 Pigeon Pose (right) TECHNIQUE & BUILD PUSH-UPS 0:20 Front Plank on Hands [Coach: Every Push-Up is a Plank] 5 Knee Push-Ups [Coach: athletes chests touch floor then elbows fully extend] 5 Push-Ups [Coach: Knee or hand elevated push-ups are a great option today] SPECIFIC WARM UP [13:00 – 17:00] PULL-UPS 10 Scap Retractions 5 Kip Swings 1-3 Strict pull-ups/ring rows 5 Pull-Ups SIT-UPS 0:30 Hollow Hold 5 Sit-ups AIR SQUATS 5 Pausing Air Squats 8 Air Squats Metcon ANGIE’S GOT WHEELS (AMRAP – Reps) AMRAP 30: “Angie” 100 Pull-ups 100 Push-ups 100 Abmat Sit-ups 100 Air Squats *Every 2:00 Bike 500/400 MetersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM-UP 0:30 Row 0:30 Knuckle Draggers 0:30 Row 0:30 Single Unders 0:30 Row 0:15 High Knees 0:15 Butt Kickers 100 Meter Run 20 Penguin Hops 20 Double Unders 200 Meter Run Metcon RESET BUTTON (Time) 5 Rounds For Time [40 Minute Time Cap]: 400 Meter Run 30 Double Unders 500/400 Meter Row 30 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Push-Up to Down Dog 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Jumping Jacks 0:30 Pigeon Pose (left side) 0:30 Pigeon Pose (right side) 1:00 Laying Front Rack Stretch TECHNIQUE & BUILD MACHO MAN with an empty barbell 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Presses 0:15 Stiff Legged Deadlifts 0:15 Front Squats Power Clean 3 Muscle Cleans [Coach: Pull the Barbell to the shoulder] 3 Power Cleans [Coach: Hips Back in the Catch position] Front Squats 3 Pausing Front Squats [Coach: Full Depth at the bottom and Full Extension at the top] Push Jerks 3 Strict Presses [Coach: Bar Path, head out of the way then back under the bar] 3 Push Presses [Coach: Big Jump, Hips then Arms, use the big muscles of the body] 3 Push Jerks [Coach: Big Jump,...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP Ten Meters of Each: Knuckle Draggers Walking Active Samson Side to Side Lunges High Knees Butt Kickers 200 Meter Jog TECHNIQUE & BUILD WALL BALLS 0:30 Squat Hold [Coach: Full Depth] 5 Air Squats [Coach: Full Extension at top of squat] 5 Med. Ball Front Squats [Coach: Hands under the ball] 5 Med. Ball Push Press [Coach: Hips fire then arms] 5 Med. Ball Thrusters [Coach: Full Depth + Overhead] 5 Wall Balls [Coach: Accuracy, hit the target] SPECIFIC WARM UP PUSH-UPS 0:30 Front Plank [Coach: Body in straight line, shoulders, hips, knees and ankles.] PRACTICE ROUND 200 Meter Run 5 Push-Ups (each partner) 5 Wall Balls (each partner) Partner Metcon UPHILL BATTLE (AMRAP – Rounds and Reps) [TEAMS OF 3] AMRAP 30: 150 Push-ups 150 Wall Balls (20/14) Every 10 Minutes [Starting at 0:00]: 1,000 Meter...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP RUN 10 Meters Toe Walk Heel Walk Lunge and Reach Frankensteins Side Shuffle High Skips Long Skips Karaoke High Knees Butt Kicks 200m Run DEADLIFTS Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Build to Opening Weight for “No Touch” Deadlifts BURPEE DB DEADLIFTS 5 Frog Hops 5 Single DB Deadlift (each) 3 Burpees 3 Double DB Deadlifts 3 Burpee DB Deadlifts Strength Deadlift (5×3) *No Touch* Hero Wod TUMILSON (Time) 8 Rounds: 200m Run 11 Burpee Dumbbell Deadlifts (50/35)U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He...Read more