American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Bike 0:20 Standing Straddle Stretch 0:20 Inchworm to Push-up 0:20 Active Spiderman 0:20 Mountain Climbers 0:20 Frog Hop to Squat Hold 0:20 Slow Burpees SPECIFIC WARM UP BACK SQUATS 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 RDLs Build to heavy 5 rep BOX JUMPS/STRICT PULLUPS 10 Scap Retractions 10 Little Kip Swings 1-3 Strict Pull-ups Strength Back Squat (Build to Heavy 5 Rep) Metcon Metcon (AMRAP – Reps) AMRAP 6: Max Bike Calories [Rest 3 Minutes] On the Minute x 9: 6 Box Jumps (30″/24″) Max Strict PullupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 1:00 Easy Row 0:15 Thin Band Pull Aparts 0:15 Band Pass Throughs 0:15 Banded Strict Press 0:30 Moderate Row [Coach: sit up tall- we don’t want athletes overreaching in the catch. Athletes should only reach as far as they can while maintaining a neutral spine and shoulder/lat engagement] 0:15 Thin Band Pull Aparts 0:15 Band Pass Throughs 0:15 Banded Strict Press 0:30 Standing Overhead Tricep Stretch (0:15 each side) 0:30 Arm Circles (0:10 forward, backward, across the chest) TECHNIQUE & BUILD EMPTY BARBELL [Coach: grip- hands slightly outside of shoulders, full grip on the bar with elbows slightly in front of the bar] [Coach: full range of motion- head through to finish the rep and then head out of the way to return the bar to the shoulders] 10 Strict Press [Coach: dip with an upright torso]...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:20 High Plank Shoulder Taps 0:20 Push-up to Downdog 0:20 Inchworm to Straddle Stretch (0:05 pause in straddle stretch) 0:20 Mountain Climbers 0:20 Active Spiderman 0:20 Frog Hop to Squat Hold 0:20 Glute Bridges 0:20 Glute Bridge Walk Out 0:20 Glute Bridge Marching TECHNIQUE & BUILD EMPTY BARBELL 0:15 Good Mornings 0:15 Back Squats 0:15 Strict Press 0:15 Stiff Legged Deadlifts LIGHTWEIGHT [Coach: stance hip-width stance with feet straight grip hands outside of hips] 12 Deadlifts MODERATE WEIGHT [Coach: heels down, bar maintains contact with the body, bar travels over the middle of the foot] 9 Deadlifts WORKOUT WEIGHT [Coach: flat back lumbar curve maintained] 6 Deadlifts OVERLOAD 3 Deadlifts SPECIFIC WARM UP MUSCLE-UPS [Coach: focus on pushing down on the bar with straight arms] 10 Scap Retractions 10 Mini Kip Swings 5 Big...Read more

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