American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 3: 5 Bike Calories 5 Scap Retractions (pull-up bar) 5 Air Squats MOBILITY 1:00 Squat Hold 0:30 Quad Stretch 0:30 Active Samson TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Deadlifts 5 Front Squats POWER CLEAN 5 Deadlifts [Coach: shoulders and hips rise at the same time] 3 Deadlift to Shrug [Coach: arms stay straight; the bar rises because of hips extending NOT from arms pulling on the bar] 3 Muscle Cleans [Coach: hips extend THEN fast elbows through] 3 Power Cleans Strength Power Clean (Build to a Heavy) Metcon Warm-up (No Measure) THRUSTER 3 Pausing Front Squats (0:03 in the bottom) [Coach: hands outside the shoulders; elbows up and pointed forward] 3 Front Squats (no pause) 3 Pausing Push Press Dips (only the dip no...Read more

American Fit Co Northwest – CrossFit Metcon AGE GROUP QUARTERFINAL WORKOUT (No Measure)Read more

American Fit Co Northwest – CrossFit Metcon AGE GROUP QUARTERFINAL WORKOUT (No Measure)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 3 Rounds: 0:20 Easy Pace Bike 0:20 Moderate Pace Bike 0:20 Fast Pace Bike 0:30 Active Samson/Active Spiderman/Inchworm to Push-up SPECIFIC WARM UP 10 Box Step-ups 10 Frog Hops 5 AbMat Sit-ups [Coach: butt stays on the ground throughout the whole movement] 10 Jumping Jacks 10 Straight Arm Burpees to Target 5 AbMat Sit-ups [Coach: rep is complete when shoulders are over hips maintaining a neutral spine] 5 Box Jumps 5 Burpees to Target 5 AbMat Sit-ups [Coach: hands should touch the ground behind athletes at the bottom of the rep and feet at the top] Recovery Flow CALCULATED RISK (No Measure) AMRAP 30: Max Calorie Bike Erg Every 5 Minutes [Starting at 0:00]: 5 Box Jumps (24″/20″) 10 Burpees to Target (6″) 15 AbMat Sit-upsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP AMRAP 4: 10 Bodyweight Glute Bridges 4 Active Spiderman (2 each side) 10 Downdog Calf Pedals (5 each side) 100m Jog MOBILITY 1:00 Squat Hold TECHNIQUE & BUILD BACK SQUAT Grip: Hands outside of shoulders, squeeze shoulder blades together, and elbows pointed back Stance: Feet outside of shoulders and toes pointed slightly out EMPTY BARBELL 3 Pausing Back Squats (0:05 in the bottom) 5 Back Squats Strength Back Squat (Build to a Heavy Set of 3) Metcon Warm-up (No Measure) SPECIFIC WARM UP EMPTY BARBELL 3 Pausing Front Squats (0:03 pause in the bottom) [Coach: full grip on the bar, elbows in front of the bar, heels stay down] 3 Pausing Push Press (0:03 pause overhead) [Coach: elbows locked out, bar over middle of the body, straight line/tight midline] 3 Thrusters [Coach: hips extend THEN arms press]...Read more