American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Active Samson Stretch 0:30 Inchworm to Push-Up 0:30 Easy Bike 0:30 Pec to Wall Stretch (right side) 0:30 Pec to Wall Stretch (left side) TECHNIQUE & BUILD [Today’s focus on the Dumbbell Bench will be proper Set-up & Safety] 10 Knee Push-Ups 5 Single Arm Dumbbell Bench Press (right arm) 5 Single Arm Dumbbell Bench Press (left arm) [Coach: Shoulders/Hips stay square to the bench 5 Double Dumbbell Bench, 5 Second Negative [Coach: Elbows not flaring, Dumbbells stable at extension] 15 Double Dumbbell Bench at light weight 10 Double Dumbbell Bench at moderate/workout weight Metcon PIT STOP (AMRAP – Reps) 5 Rounds For Reps [35 Minute Time Cap]: 1,000/800 Meter Bike Max Unbroken Toes to Bar 1,000/800 Meter Bike Max Unbroken Dumbbell Bench Press (50’s/35’s)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Knee Hugs 0:30 Alternating Quad Stretch 0:30 Glute Bridges 0:30 Cossack Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) TECHNIQUE & BUILD [Today’s focus will be Core to Extremity movement on the Wall Ball] 0:30 Air Squats to the Med. Ball [Coach: Upright Torsos] 5 Tempo Med. Ball Front Squats, 5 Second Negative [Coach: Depth and hands beneath Med. Ball] 5 Med. Ball Push Press [Coach: Hips then Arms] 5 Med Ball Thrusters [Coach: Depth, Ball stays by face when receiving] 10 Wall Balls [Coach: Athletes hitting the target] SPECIFIC WARM UP **BOX-JUMPS** 0:30 Calf Stretch on Box (right side) 0:30 Calf Stretch on Box (right side) 0:30 Box Step-Ups 5 Box Jumps, step down [Coach: Full extension at top of Box Jump] **FARMERS CARRY** 5...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 10 Meters of Each: Knuckle Draggers Alternating Quad Stretch Walking Active Samson Side to Side Lunge Walk on Heels Walk on Toes High Knees Butt Kickers High Skips 200 Meter Jog TECHNIQUE & BUILD KETTLEBELL SWINGS [Our Big Focus today on Kettlebell Swings will be proper engagement of the hips.] 10 Glute Bridges, pausing for 0:01 at the top 5 Glute Bridges (right leg) 5 Glute Bridges (left leg) 10 Kettlebell Deadlifts [Coach: Flat Back, Big Chest] 5 Kettlebell Hip-Pops [Coach: Small Reach Back between the legs, Chest stays visible] 5 Swings to Eye-Level [Coach: Arms Extended, Hips Open all the way] 5 Full Kettlebell Swings [Coach: Finish with Kettlebell Overhead] SPECIFIC WARM UP RUN Run 200 Meters PULL-UPS 0:20 Arch (Superman) Hold on Floor 0:20 Hollow Hold on Floor 0:10 Scap Retractions 0:10 Arch Hold on...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Easy Bike 0:30 Push-up to Down Dog 0:30 Easy Sit-Ups 0:30 Easy Bike TECHNIQUE & BUILD With an Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Strict Presses 3 Half Strict Presses, Pausing at eye level [Coach: Straight line bar path] 1 Overhead hold [Coach: Finish Position over the ear/midfoot Quickly check everyone in the room] Strength Shoulder Press (5×4) Metcon BODY SHOP (AMRAP – Reps) On the 3:00 x 10 Rounds: 500/400 Meter Row Max Bodyweight Reps Odd Rounds: Push-ups Even Rounds: Sit-ups *Score = Total Reps of Sit-ups + Push-UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Side to Side Lunge 0:30 Alternating Quad Stretch 0:30 Plank Shoulder Taps 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (Left) 0:30 Mountain Climbers 0:30 Empty Barbell Elbow Rotations 1:00 Child’s Pose TECHNIQUE & BUILD 5 Strict Press, Pause Overhead [Coach: Bar Path when moving, finish over ear, Midline when static, no flared ribs] 5 Dip and Holds [Coach: Dip is to powerful depth, straight up and down] 5 Push Press [Coach: Dip the Drive. Jump then Press] SPECIFIC WARM UP RUN 0:30 Calf Stretch on Post (right) 0:30 Calf Stretch on Post (left) 0:20 Calf Raises 0:20 High Knees 0:20 Butt Kickers 100 Meter Jog FRONT SQUATS 5 Pausing Front Squats [Coach: Front Rack/Depth Assessment] Strength Push Press (5×5) Partner Metcon THE GREAT OUTDOORS (Time) LIMITED SPACE/EQUIPMENT: For Time: 10 Push Press 10 Front Squats 100...Read more