American Fit Co Northwest – CrossFit Partner Metcon Quarterfinal Workout #3 (partner) (Time) 8 Wallballs 100m Run (together) 1 Rope Climb 16 Wallballs 200m Run (together) 2 Rope Climbs 24 Wallballs 300m Run (together) 3 Rope Climbs 24 Wallballs 300m Run (together) 3 Rope Climbs 32 Wallballs 400m Run (together) 4 Rope Climbs 24 Wallballs 300m Run (together) 3 Rope Climbs 16 Wallballs 200m Run (together) 2 Rope Climbs 8 Wallballs 100m Run (together) 1 Rope ClimbRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds: 250m Row 10 Pass Throughs 10 Good Mornings 25 Band Pull Aparts 2 Rounds: 5 Downdog Pushups 5/5 Spiderman Lunge 5 PVC Overhead Squats Begin to warmup bench press and clean for a 1RM Strength Bench Press (Build to a Heavy) 12:00 to find a max Clean (Build to a Heavy) 12:00 to find max Metcon Quarterfinal Workout #5 (Time) 30 Calorie Row 20 Burpee Box Jump Overs (24/20) 10 Snatches (185/135) Rx+ (155/105) RxRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds. . . 0:20 Easy Pace Bike 0:20 Moderate Pace Bike 0:20 Sprint Pace Bike 0:15 High Plank Scap Retractions 0:15 Push-up to Downdog 0:15 Active Spiderman 0:15 Lying Chest Opener Stretch SPECIFIC WARM UP HAND RELEASE PUSH-UPS 0:15 High Plank Hold 3 Push-ups 3 Hand Release Push-ups DB BENCH PRESS 0:15 Single Dumbbell Bench Hold (each arm) 10 Single Dumbbell Bench Press 3 Dumbbell Bench Presses STRICT RING DIPS 0:15 Support Hold 3 Strict Ring Dip Recovery Workout Metcon (Time) 3 Rounds For Time [35 Minute Time Cap]: 42 Calorie Bike Erg 21 Hand Release Push-ups 30 Calorie Bike Erg 15 DB Bench Press (50/35) 18 Calorie Bike Erg 9 Strict Ring DipsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 1:00 Easy Pace Row 0:30 Active Spiderman 0:30 Updog to Downdog 0:30 Moderate Pace Row 0:30 Inchworm to Push-up 0:30 Straddle Stretch 0:30 Fast Pace Row 0:30 Pigeon Pose (0:15 each side) 0:30 Lying Chest Opener Stretch SPECIFIC WARM UP [10:00 – 21:00] ROW [Coach: big focus today is maintaining midline engagement and a neutral spine during the catch position] 100m Row at Workout Pace [Coach: have athletes take feet out of straps. . . if athletes are rowing correctly and maintaining midline engagement and a neutral spine they should be able to row similarly without being strapped in.] 100m Row at Workout Pace (no straps) LATERAL BURPEES OVER ROWER 10 Frog Hops 10 Line Hops [Coach: focus on hinging at the hips during the loading phase of the jump and swinging arms to...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Downdog 0:30 Single Unders 0:30 Active Samson 0:30 Single Unders 0:30 Alternating Quad Stretch 0:30 Single Unders 0:30 Knuckle Drags 0:30 Single Unders 0:30 Overhead Tricep Stretch (0:15 each) 0:30 Single Unders PUSH PRESS 10 Empty Bar Strict Press 5 Push Press (:03 Hold @ Dip) 5 Push Press Strength Push Press (Build to a Heavy Set of 5) Metcon Warm-up (No Measure) 5 Single Dumbbell Push Press (each arm) 0:10 Single Dumbbell Overhead Hold or HS hold on Wall 20 Single Unders 10 Single Dumbbell Lunges (switch front rack side at 5 reps) 5 Double Dumbbell Push Jerks or HSPUs 0:10 Double Dumbbell Overhead Hold or HS Hold 20 Double Under 10 Double Dumbbell Front Rack Lunges AN ARM & A LEG (AMRAP – Rounds and Reps) AMRAP 20: 10 Handstand Push-ups...Read more