American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFit 1776 (Time) 3 Person team: Complete all reps in any order. 1.Pullups 2. Step Ups/Box Jumps 3. DB Squats 4. Toes to Bar 5. DB Lunges 6. DB Deadlift 7. Double Unders 8. Push Ups 9. DB Clean 10. DB Push Jerk 11. Cals on Machine “your choice” 12: Burpees Rx 50/35, 24″/20″*Team will accumulate 1776 total reps *Maximum reps per movement 250 *Minimum reps per movement 50Read 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) 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] 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 Strength Weighted Pull-ups (5, 4, 3, 2, 1) Build to Heavy Bench Press (5, 4, 3, 2, 1) Build to Heavy Bodyweight Pump Metcon (No Measure) PUSH IT EMOM 12: 1: KB Pushups 2: Diamond Pushups 3: Crush Grip KB Floor Press...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Active Twisted Cross 0:30 Alternating Quad Stretch 0:30 Glute Bridges 0:30 Slow Squat Jumps 0:30 Dumbbell Assisted Straddle Stretch TECHNIQUE & BUILD ABMAT SIT-UPS 0:30 Hollow Hold 5 V-Ups 0.5 Abmat Sit-Up, lay back over the ab mat [Coach: thick side towards the athlete, mat fills curve of low spine] 5 Abmat Sit-Ups [Coach: Athletes butts stay on the floor, no ‘teeter-tottering’ on and off] SPECIFIC WARM UP [11:00 – 17:00] FARMERS CARRY 5 Suitcase Deadlifts (each side) 5 Double Dumbbell Deadlifts 40 Meter Farmers Carry (4 lengths) BOX JUMPS 10 Box Step-Ups 5 Box Jumps [Coach: Stand to full hip extension] SHUTTLE RUNS 4 Lengths of Side Shuffles 4 Lengths Light Jog 4 Lengths Fast STEP BACK LUNGES 10 Alternating Step Back Lunges [Coach: Back Knee touches the floor, stand to...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Row 0:30 Active Spiderman 0:30 Child’s Pose 1:00 Moderate Row 0:30 Pausing Glute Bridges 0:30 Inchworm to Push-Up 0:30 Fast Row TECHNIQUE & BUILD with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts DEADLIFTS 5 Deadlifts [Coach: Proper Stance & Grip, Feet under hips, hip position] BACK SQUAT Coach: Proper Stance & Grip, Feet under shoulders, knee below hip crease] 5 Back Squats w/ Pause SHOULDER TO OVERHEAD [Coach: Shoulder to Overhead is getting the bar from point A at the shoulder to point B overhead, one of 3 ways, Strict Press, Push Press, or Jerk] 3 Strict Presses [Coach: Strict presses are the hardest of the 3, Look at Bar Path, Head out of the way then back through] 3 “Dip & Holds”...Read more