American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL & SPECIFIC WARM UP 2 Rounds: 0:30 Push-Up to Down Dog 0:30 Air Squats 10 Scap Retractions 5 Kip Swings 3 Strict Pull-ups or Ring Rows Practice Round 200m Easy Jog 5 Pull-Ups 5 Push-Ups 5 Air SquatsBreak-up Strategies: -The Classic – 20 Rounds of: 5 Pull-ups, 10 Push-Ups, 15 Air squats. -The Big Sets – 10 Rounds of: 10 Pull-ups 20 Push-Ups, 30 Air squats. -The Smart One – Knowing Push-up stamina is a limiting factor: 20 Rounds of 5 Push-ups, 5 Pull-ups, 5 Push-ups, 15 Air squats. -Unpartitioned – 100 Pull-Ups, 200 Push-Ups 300 Air Squats. Hero Wod Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] ROW 0:30 Arms Only [Coach: Pull to Sternum, Sit Tall on Seat] 0:30 Legs Only [Coach: Drive through Heels, Knees extend then Hip Opens] 0:30 Legs then arms, Slowly [Coach: Flat Chain, Fluid Motion] 0:30 Easy Rowing 0:30 Rowing Stroke Rate 20 stroke/minute 0:30 Rowing Stroke Rate 24 stroke/minute 0:30 Rowing Stroke Rate 28 stroke/minute 0:30 Rowing Stroke Rate 32 stroke/minute MOBILITY 0:30 Arm Circles (0:10 forward, back ward, swings across the chest) 0:30 Standing Reach to Toe Touch 0:30 Standing Straddles Stretch 0:30 Active Samson 0:30 Updog to Downdog SPECIFIC WARM UP [12:00 – 22:00] BURPEES OVER THE ROWER 0:15 High Plank Hold [Coach: Strong midline] 0:15 Mountain Climbers 0:15 Frog hops 0:15 Lateral Hops (over line) 0:15 Hops Over the Rower [Coach: Stay low] 4 Burpees Over The Rower [Athletes can step...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] Activation 0:30 Squat to Stand 0:30 Mountain Climbers 10 Glute Bridges 5 Single Leg Glute Bridges (right) 5 Single Leg Glute Bridges (left) 0:30 Active Twisted Cross 0:30 Squat Hold Mobility 0:30 Calf Stretch on Post (right) 0:30 Calf Stretch on Post (left) TECHNIQUE & BUILD [9:00 – 28:00] Empty Barbell 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Our big focus today on the deadlift will be making sure the hips and shoulders rise at the same rate in the deadlift, this will help us protect our backs and stay over the bar.] 5 Pausing Deadlifts (0:05 pause at midshin, at the knee, extension, and at the lockout) [Coach: shoulders over the bar at midshin, shoulders and hip rise at the same...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [3:00 – 5:00] 0:30 Inchworm to Push-up 0:30 High Plank Shoulder Taps 0:30 Alternating Lying Chest Opener Stretch 0:30 Slow Push-ups TECHNIQUE & BUILD [5:00 – 10:00] 5 Pausing Bench Press (0:05 pause on chest) [Coach: Athletes feet flat on floor, shoulder pressed into bench] 5 Bench Presses [Coach: Bar should start “over eyes,” make contact with athlete’s sternum and finish “over eyes”] Light/Moderate Weight 10 Reps Workout Weight 5 Reps SPECIFIC WARM UP [10:00 – 13:00] KETTLEBELL SWINGS 10 Kettlebell Deadlifts 10 Kettlebell Russian Kettlebell Swings (eye level) 10 Kettlebell Swings [Coach: athletes should finish each rep with the bottom of the kettlebell facing the ceiling and a neutral spine/strong midline] PRACTICE ROUND 200 Meter Jog 10 Kettlebell Swings 5 Bench Press Metcon WHEN EVA MET LYNN (AMRAP – Reps) 5 Rounds For Reps: 800 Meter...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 7:00] 0:30 Easy Bike 0:30 Active Samson Stretch 0:30 Easy Bike 0:30 Inchworm to Push-up TECHNIQUE & BUILD [7:00 – 23:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Stiff Legged Deadlifts 5 Front Squats [Our Focus is on athletes midline today. Engaging the muscles of the core properly will give athletes a strong foundation to press from. Look for ribs flaring when the bar is overhead.] 3 Strict Presses [Coach: Elbows just in front of the bar in front rack, ] 3 Pausing Strict Presses (pause 0:05 overhead) [Coach: Finish with the bar over the middle of the foot.] Strength Shoulder Press (5×5) Metcon LESS IS MORE (Time) 10 Rounds For Time [20 Minute Cap]: 500/400 Meter Bike 30′ Dumbbell Walking Lunge 10-1 Dumbbell Shoulder to OverheadRead more