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

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