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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:40 Easy Pace Bike 0:20 Active Samson 0:40 Moderate Pace Bike 0:20 Alternating Quad Stretch 0:40 Fast Pace Bike 0:20 Inchworm to Push-up SPECIFIC WARM UP [8:00 – 24:00] HANDSTAND PUSH-UPS 0:15 High Plank or Handstand Hold 10 High Plank Shoulder Taps or Handstand Shoulder Taps/Weight Shifts 10 High Plank Scap Retractions or Handstand Shoulder Shrugs 5 Push-ups or Strict Handstand Push-ups [Coach: athletes should maintain a solid midline throughout the movement (no arching or worming)] 3 Hand Release Push-ups or Handstand Push-ups [Coach: Hand Release Push-ups should be more challenging than regular Push-ups! Don’t let athletes “worm” or use their body to push up.] [Coach: Take a look at athletes timing during their Handstand Push-ups. For maximal efficiency, athletes should be pushing through their arms as their legs and hips extend not after.]...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 1:00 Easy Pace Row 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 1:00 PVC Standing Lat Stretch (0:30 each side) TECHNIQUE & BUILD [8:00 – 28:00] PVC 3 Snatch Grip “Drop” to Catch Position (PVC stays overhead with arms straight) [Coach: butt back and heels down] 3 Snatch Grip “Press Under” to Catch Position (PVC starts in the back rack) [Coach: extend hips, fast elbows, butt back and heels down] 3 Snatch Grip: “Shrug, High Pull, Drop Under” (PVC starts at the pocket) [Coach: shrug with straight arms, high elbows, fast elbows and heels down] 3 Snatch Grip: “Deadlift, Shrug, High Pull, Drop Under” (PVC starts at mid shin) [Coach: shoulders and hips rise at the same time shrug with straight arms, high elbows, fast elbows and heels down] EMPTY...Read more