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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:30 Hip Bridges 0:30 Hollow Body Rocks 1:00 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straight Leg Sit-ups 1:00 Fast Pace Row 0:30 Updog to Downdog 0:30 Standing Straddle Stretch Recovery Flow Metcon (No Measure) EMOM 30: 1- 10 Calorie Ski 2- 10 Pushups 3- 10 Barbell Rows 4- 10 GHD Situps 5- 10 Calorie Run 6- RESTRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:20 Squat Hold 0:20 Alternating Side Lunges 0:20 Active Samson 0:20 Slow Air Squats 0:20 Alternating Quad Stretch 0:20 Alternating Cradle Stretch 0:30 Lay and Pray 0:30 Static Spiderman (0:15 each side) TECHNIQUE & BUILD EMPTY BARBELL 5 Front Squats [Coach: loose fingertip grip and high elbows] 3 Pausing Front Squats (0:03 pause in the bottom) [Coach: elbows high and heels down] 5 Front Squats Strength Front Squat (Build to Heavy Set of 3) Metcon Warm-up (No Measure) SPECIFIC WARM UP BURPEE PULL-UPS [Coach: burpee directly under the bar to minimize steps out of the burpee and into the pull-up] 3 Frog Hops 3 Burpee to Target 3 Burpee Pull-ups BOX JUMP OVERS [Coach: two foot take off and stay low] 6 Box Step Overs 6 Box Jumps 6 Box Jump Overs WALL BALLS [Coach: heels down...Read more