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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:30 Inchworm to Push-up 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank 0:30 Active Spiderman 0:30 High Plank Scap Retractions 0:30 Active Samson DUMBBELL BENCH PRESS 5 Push-ups [Coach: shoulders engaged then bend elbows back towards heels] 10 Body Weight Good Mornings Bike 200 Meters 10 Light Dumbbell Bench Press [Coach: shoulders engaged then bend elbows back towards heels] 10 Double Dumbbell Deadlifts [Coach: every farmer’s carry starts and finished with a deadlift] 200 Meter Bike Recovery Flow PUMP THE BRAKES (No Measure) For Time: [Time Cap = 35 Minutes] 10 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike 9 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike 8 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike … 1 Dumbbell Bench Press 50 Meter Farmers Carry 1,000/800 Meter Bike Dumbbells:...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: :30 Row 10 Slow Air Squats 10 Active Spiderman (5 each side) 0:30 Squat Hold 0:30 Lay and Pray 0:30 Alternating Side Lunge 0:30 Alternating Quad Stretch TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts 5 Pausing Back Squats (0:03 pause in the bottom) [Coach: elbows under bar, knees out, and heels down] 5 Back Squats [Coach: heels down, hips go back and then down] Start 18:00 clock to build to heavy single [Today we need to make sure athletes are moving with correct mechanics before adding speed.] Strength Back Squat (Build to a Heavy Single) Metcon GOING NOWHERE (Distance) AMRAP 3: 25 Calorie Row Max Sled Drag (135/95) Rest 3 Minutes AMRAP 3: 25 Calorie Row Max Sled Drag (135/95)...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Bike 0:15 Inchworm to Push-up 0:15 Active Spiderman 0:15 Active Samson 0:15 Alternating Quad Stretch 0:15 Knuckle Drags 0:15 Arm Circles Backward 0:15 Arm Swings Across The Chest 0:15 Upper Body Rotation SPECIFIC WARM UP BURPEES OVER DUMBBELL :30 Plank Hold 5 Frog Hops 5 “No Pushup” Burpee 5 Pushup to Down Dog Stretch 5 Burpees over DB HANG DUMBBELL SNATCH [Let’s see if athletes can hold onto unbroken sets by breathing/resting with the dumbbell overhead and moving at a controlled/breathable pace. We would rather have athletes choose a smooth pace than rushing through these. 5 Deadlifts (each side) 5 Dumbbell Swings (each side) 5 Push Press (each side) 5 Hang Snatches (each side) [Coach: keep the dumbbell close to the body on the way up AND on the way down] AIR SQUAT [Athletes should keep...Read more