American Fit Co Northwest – CrossFit AFCO TEAM WOD INTO THE UNKNOWN (Time) Teams of 3: 60 Back Squats (95/65) 40 Pullups 20 Shoulder to Overhead (95/65) 60 Front Squats (75/55) 40 Pullups 20 Shoulder to Overhead (75/55) 60 Overhead Squats (45/35) 40 Pullups 20 Shoulder to Overhead (45/35) 60 Back Squats (135/95) 40 Pullups 20 Shoulder to Overhead (135/95) 60 Front Squats (95/65) 40 Pullups 20 Shoulder to Overhead (95/65) 60 Overhead Squats (75/55) 40 Pullups 20 Shoulder to Overhead (75/55) Time Cap: 40 minutesRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunges Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking Soldier Kicks 2x Slow Jog 2x Run SPECIFIC WARM UP TOES TO BAR 10 Scap Retractions 10 Mini Kip Swings (tight body: toes pointed, shoulders engaged, legs straight and squeezed together) 5 Big Kip Swings [Coach: push down on the bar in the hollow/back (like your closing the trunk of a car with two hands)] 100 Meter Row 100 Meter Run 10 Knees to Chest PRACTICE ROUND 100 Meter Row 100 Meter Run 5 Toes to Bar Metcon DUST IN THE WIND (Time) 3 Rounds For Time: 500/400 Meter Row 400 Meter Run 30 Toes to Bar Rest 3 Minutes Between RoundsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] MOBILITY 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Knuckle Drags 0:30 Arm Circles (0:10 forward, backward, swings across the chest) 0:30 Standing Overhead Tricep Stretch (0:15 each side) 0:30 Alternating Lying Chest Opener Stretch ACTIVATION 2 Rounds: 0:20 Dead Hang (pull-up bar) 0:20 High Plank Hold 0:20 Box Step-ups SPECIFIC WARM UP [10:00 – 17:00] STRICT PULL-UPS [Coach: athletes must choose a number of reps/variation that allows them to complete all reps with Full Range of Motion] 10 Scap Retractions 0:10 Pull-up Hold (chin over bar) 1-3 Strict Pull-ups [Coach: chin clearly over bar, return to full extension at elbow and shoulders] HAND RELEASE PUSH-UPS [Coach: athletes must choose a number of reps/variation that allows them to complete all reps with Full Range of Motion] 0:10 High Plank Hold [Coach: note and announce...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [5:00 – 15:00] ACTIVATION 2 Rounds: 0:15 Pausing Glute Bridges (0:03 pause at the top of every rep) 0:15 Single Leg Glute Bridges (each side) 0:30 Plank EMPTY BARBELL 10 Front Squats LIGHTWEIGHT BARBELL 7 Front Squats MODERATE WEIGHT BARBELL 5 Front Squats ONE JUMP FROM FIRST ATTEMPT AT A HEAVY SINGLE 3 Front Squats FIRST ATTEMPT AT HEAVY SINGLE 1 Front Squat SECOND ATTEMPT AT HEAVY SINGLE 1 Front Squat Strength Front Squat (Build to a Heavy Single) Metcon Warm-up (No Measure) LIGHTWEIGHT BARBELL 5 Tempo Deadlifts (0:05 on the way down) 5 Deadlifts MODERATE WEIGHT BARBELL 5 Deadlifts [Coach: create tension around the bar BEFORE lifting the bar] [Before athletes lift the bar they should run through the mental checklist: feet under hips, weight rooted in heels, pull bar into shins, open chest neutral spine,...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2 Rounds: 0:30 Push-up to Downdog 0:30 Alternating Lying Chest Opener Stretch 0:30 High Plank Scap Retractions 0:30 High Plank Shoulder Taps TECHNIQUE & BUILD EMPTY BARBELL 10 Bench Press (athletes should practice spotting and helping their partner lift/return the bar back to the rack) [Coach: athletes hands should be outside of shoulders, feet planted on the ground, and butt maintains contacted with bench throughout the whole movement] LIGHTWEIGHT BARBELL 7 Bench Press [Coach: engage/squeeze shoulder blades together THEN bend arms] MODERATE WEIGHT BARBELL 5 Bench Press [Coach: breathing athletes should practice taking a big breath in as they lower the bar. . . holding that breath/bracing as if they were about to get punched before they press the bar up. . . exhaling at the top of the rep] ONE JUMP FROM FIRST ATTEMPT AT A...Read more