American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 2:00 Bike/Run/Row 0:30 Arm Circles (0:10 forward, backward, swings across the chest) 0:30 Overhead Tricep Stretch (0:15 each side) PULL-UPS/PUSH-UPS 0:10 Pull-up Bar Dead Hang 0:10 High Plank Hold [Coach: this is the top of our Push-up. Athletes MUST extend arms completely] 0:10 Bottom of a Push-up Hold [Coach: squeeze legs straight, maintain tight midline, only chest and thighs (not knees) touch the floor] 10 Mini Kip Swings 1-3 Strict Pull-ups [Coach: chin MUST clearly be over the bar] 3 Workout Style Pull-ups (strict/kipping/butterfly) 3 Push-ups [Coach: no “worming” up and down!] ABMAT SIT-UPS/AIR SQUATS [Coach: athletes butt should stay on the ground throughout the entire movement] 5 Slow AbMat Sit-ups 0:30 Squat Hold [Coach/Demo: athletes need to get hips clearly below parallel. If athletes had a marble on their knee it would need to roll towards...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Alternating High Plank Shoulder Taps 0:20 Inchworm to Push-up 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hops 0:20 Active Samson 0:20 Frog Hop to Squat Hold 0:20 Straight Arm Burpees 0:20 Burpees 0:20 Glute Bridges 0:20 Single Leg Glute Bridges (each side) 0:30 Pigeon Pose (each side) TECHNIQUE & BUILD EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Leg Deadlifts LIGHTWEIGHT BARBELL 5 Tempo Deadlifts (0:05 on the way down) [Coach/Look for: hips and shoulders rising and descending at the same rate] 5 Deadlifts MODERATE WEIGHT BARBELL 5 Deadlifts Strength Deadlift (Build to a Heavy Set of 3) Metcon DONNY (Time) 21-15-9-9-15-21: Deadlifts (225/155) BurpeesRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 3: 9 Pull-up bar scap retractions 6 Lying Chest Opener Stretches (3 each side) 3 Inchworm to 1 Push-up TECHNIQUE & BUILD EMPTY BARBELL 3 Tempo Strict Press (0:05 on the way down) [Coach/Demo: complete at full arm extension. When lowering the bar- midline stays engaged/does not move, head moves out of the way, and elbows break forward.] 3 Strict Press 3 Dip to Stand [Coach: torso stays upright and heels stay down] 3 Pausing Push Press (0:03 pause in the front rack) [Coach: extend hips THEN press] 3 Push Press Strength Push Press (Build to a Heavy Set of 3) Metcon Warm-up (No Measure) 8 Bodyweight Step Back Lunges :10 Handstand Hold/Plank Hold 8 Slow Air Squats LIGHT DUMBBELLS 8 Front Rack Step Back Lunges Handstand Walk Practice/50′ Overhead DB Carry 8 Dumbbell Front Squats WOD WEIGHT 4...Read more

American Fit Co Northwest – CrossFit AFCO TEAM WOD Team Quarterfinal Workout 4 (Time) Team of 4: (2 people working/2 people resting) 80 synchro alternating dumbbell snatches (50/35) 60 synchro toes to bar 40 synchro box jumps (30/24) 20 synchro strict pull-ups 40 synchro box jumps (30/24) 60 synchro toes to bar 80 synchro alternating dumbbell snatches (50/35)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARMUP 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 Burpee Warmup 3 Sync Frog Hops 3 Sync Burpees Practice Round 3 Sync Burpees 1 Shuttle Run (P1) 1 Shuttle Run (P2) 3 Sync Burpees Partner Metcon Team Quarterfinal Workout 2 (Time) 15 synchronized line-facing burpees 2 shuttle runs (P1) 2 shuttle runs (P2) 20 synchronized line-facing burpees 3 shuttle runs (P1) 3 shuttle runs (P2) 25 synchronized line-facing burpees 4 shuttle runs (P1) 4 shuttle runs (P2) 30 synchronized line-facing burpees 5 shuttle runs (P1) 5 shuttle runs (P2) 25 synchronized line-facing burpees 4 shuttle runs (P1) 4 shuttle runs (P2) 20 synchronized line-facing burpees 3 shuttle runs (P1) 3 shuttle runs (P2) 15 synchronized line-facing...Read more