American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 100m Run 0:30 Squat to Stand 0:30 Pigeon Pose (right) 0:30 Pigeon Pose (left) TECHNIQUE & BUILD WALL BALLS 0:30 Squats to a Med. Ball [Coach: Upright Torso on the Squat] 5 DB Goblet Squats 5 DB Shoulder to Overheads 5 DB Snatches 5 Burpees SPECIFIC WARM UP RUN 100m Run 100m Run w/ Medball 3 DB Squat Cleans (each) 3 DB Devil’s Press (each) 10 Russian Twists (each) Metcon JUNETEENTH (Time) 6 Rounds: 400m Medball Run (20/14) 19 Single DB Squat Cleans (50/35) 18 Single DB Devil’s Press (50/35) 65 Russian Twists (20/14) *Partners will run together sharing the medball *Partners will spilt the reps of the DB Squat Cleans, Devil’s Press and Russian TwistsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 10 Meters of Each: Knuckle Draggers Alternating Quad Stretch Side to Side Lunge Walk on Heels Walk on Toes High Knees Butt Kickers High Skips 200 Meter Jog POWER CLEAN [Today’s Focus will be on the receiving position in the Power Clean] Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Stiff Legged Deadlifts 5 Muscle Cleans [Coach: Pull the bar to the shoulders] 5 High Hang Power Cleans [Coach: Drop and Meet the bar] 5 Hang Power Cleans, Pausing in catch position [Coach: Hips back, elbows through] 5 Full Power Cleans 5 Cleans at light Weight 5 Cleans at Moderate/Workout Weight Partner Metcon POWER IN NUMBERS (PRIDE WOD) (Time) 120 Hang Power Cleans 60 Burpees Over Bar 30 “Locked Arm” Sit UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Push-Up to Down Dog 0:30 Squat to Stand 1:00 Row TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Presses 5 Stiff Legged Deadlifts 5 Front Squats 5 Back Squats, Pausing Coach Led [Coach: Hold athletes below parallel, evaluate and repeat] Build to starting weight Strength Back Squat (5×4) Metcon Warm-up (No Measure) ROW 0:30 Easy Row 0:30 Fast Row 0:30 Easy Row THRUSTER [Empty Barbell] 5 Thrusters, Pausing overhead [Coach: Finish position, full elbow extension] DOUBLE UNDERS 0:20 Single Unders 20 Penguin Hops 20 Double Unders JUMPIN JACKIE (Time) 1,000/800 Meter Row 50 Thrusters (45/35) 150 Double Unders 50 Thrusters (45/35) 1,000/800 Meter RowRead more

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