American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Row 0:30 Active Samson Stretch 0:30 Plank Shoulder taps 0:30 Arm Circles (backwards) 0:30 Arm Circles (forwards) 0:30 Jumping Jacks 0:30 Active Twisted Cross 0:30 Pausing Glute Bridges 1:00 Row 10 PVC Pass Thrus :30 PVC Shoulder Stretch 10 PVC Shoulder Press SPECIFIC WARM UP ROW :15 arms only row :15 legs only row :30 16 s/m :30 20 s/m :30 24 s/m :30 28 s/m :30 32 s/m :30 36 s/m HANDSTAND WALK 10:00 HS Walk Practice Metcon LCQ Event 2 (Distance) 2000m Row Max Distance handstand walk in the time remaining Women- 10:00 CAP Men- 9:00 CAPRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 100m Run 0:30 Active Spiderman 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) 100m Run 0:30 Knuckle Draggers 0:30 Squat Hold 100m Run TECHNIQUE & BUILD THRUSTER with an empty barbell 5 Good Mornings 5 Elbow Rotations 5 Pausing Front Squats 5 Strict Press 3 Thrusters, Pausing below parallel [Coach: Screw the feet into the floor] 3 Thrusters [Coach: Midline keeps torso stable] Build to a heavy Strength Thruster (Build to a heavy) Metcon Warm-up (No Measure) PULLUPS :20 Dead Hang 10 Scap Pullups 3×5 Perfect Kips 1-3 Strict Pullups 3×5 Pullups LCQ Event 1 (AMRAP – Reps) From 0:00-2:00 20 Thrusters (135/95) Max Pullups From 2:00-4:00 Rest From 4:00-6:00 20 Pullups Max Thrusters (135/95)Read more

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