American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Push-up to Downdog 10 Scap Retractions 20 Single Unders 5 Kip Swings 20 Single Unders 5 Knees to Chest 10 Double Unders or 20 Single Unders 5 Toes to Bar 10 Double Unders or 20 Single Unders TECHNIQUE & BUILD [8:00 – 18:00] LIGHT DUMBBELLS 10 Deadlifts 8 Power Cleans 6 Front Squats 4 Push Press FRONT SQUAT 3 Pausing Double Dumbbell Front Squats (0:05 pause in the bottom) [Focus: heels down and elbows high] THRUSTERS 3 Double Dumbbell Front Squat to Strict Press [Focus: stand THEN press] 3 Double Dumbbell Push Press [Focus: hips extend THEN press] 3 Double Dumbbell Thrusters [Focus: hips extend THEN press] CLUSTERS 2 Double Dumbbell Power Clean to Front Squat [Focus: feet catch wide enough to immediately front squat] 2 Pusing Double Dumbbell Squat Cleans (0:03 pause...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Row PRACTICE TRANSITION 1:00 Bike 0:15 Inchworm to Push-up 0:15 Alternating Quad Stretch 0:30 Row PRACTICE TRANSITION 0:30 Bike 0:15 Active Spiderman 0:15 Alternating Side Lunge 0:30 Row PRACTICE TRANSITION 0:30 Bike SPECIFIC WARM UP [10:00 – 12:00] PRACTICE ROUND 1 Rounds For Time: 250/200 Meter Row 500/400 Meter Bike [Timed practice round so athletes can gauge their workout pace or if they need to scale down the distance to finish in under 2:30] Metcon ERGALICIOUS (Time) 10 Rounds: 250/200 Meter Row 500/400 Meter Bike Rest 1 Minute Between Rounds Accessory Work Metcon (Weight) Bench Press: 5 Sets: 3 Reps @ 75-85% 1RMRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] ACTIVATION 0:30 Glute Bridges 0:30 Mountain Climbers 0:30 High Plank Hold MOBILITY 0:15 Inchworm to Push-up 0:15 Active Spiderman 0:15 Child’s Pose 0:15 Active Samson 0:15 Alternating Quad Stretch 0:15 Arm Circles (0:05 forwards, backwards, swings across the chest) TECHNIQUE & BUILD [8:00 – 28:00] EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts 0:15 Muscle Cleans [The big focus today across all three barbell movements is Stance & Grip. How our athletes begin the lift is setting them up for a successful and safe lift.] DEADLIFT [Stance & Grip: feet under hips, feet straight, and hands outside of shoulders. Athletes can use a “mixed grip” during Part 1 and Part 2 during Deadlifts. Although athletes are allowed to use a mixed...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:20 Downdog 0:20 Alternating Quad Stretch 0:20 Knuckle Drags MOBILITY Calf/Ankle Stretches 0:30 Meter Row 0:30 Single Unders 100 Meter Run 5 Good Mornings 5 Elbow Rotations 1:00 Meter Row 15 Double Unders 100 Meter Run 5 Strict Press 5 Deadlifts 1:00 Meter Row 15 Double Unders 100 Meter Run 5 Muscle Cleans 5 Push Press CLEAN & JERK 3 Pausing Cleans (0:03 pause in the catch) [Coach: Heels down, hips back, chest up, and elbows up] 3 Pausing Push Jerk Catch Positions (0:05 pause) [Coach: Heels down, hips back, chest up, and elbows locked out] BUILD TO WORKOUT WEIGHT 2 Pausing Clean & Jerks (0:03 pause in the clean catch directly into 0:03 pause in the Jerk catch) 2 Clean & Jerks AFCO TEAM WOD THREE DAYS GRACE (Time) Teams of 3: 3000m Row (alternate each...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:30 Active Spiderman 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Slow Air Squats 0:30 Slow PVC Muscle Snatches 0:30 PVC Snatch Balance in Power TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Snatch Grip Push Press 5 Snatch Balance in Power 5 Snatch Grip Deadlifts 3 Snatch High Pulls (from pocket) 3 Snatch High Pulls (from knee) 3 Power Snatch (from pocket) 3 Power Snatch (from knee) 1 Pausing Power Snatch Pausing 0:03. . . In The Catch Lockout Pocket Floor LIGHTWEIGHT 3 Power Snatches MODERATE WEIGHT 3 Power Snatches STARTING WEIGHT 3 Power Snatches Strength Power Snatch (EMOM 15: To Build to a Heavy Single) Metcon Warm-up (No Measure) SPECIFIC WARM UP [28:00 – 35:00] CHEST TO BAR PULL-UPS [Coach: the big focus today will...Read more