American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 100 Calorie Bike 100 Deadlifts (225/155) 100 Bench Press (155/105) 100 Calorie Row *split reps with partner Metcon (No Measure) 4 Supersets of: 10 Strict Pullups 5 Barbell Bent Over Rows (overhand) 5 Barbell Bent Over Rows (reverse) 4 Supersets of: 12 Close Grip Bench Press 12 Ring Dips 3 Supersets of: 10 Ring Rows 10 DB Goblet Curls Max Effort DB Clamp CurlsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP PVC 0:30 PVC Pass Through 0:30 PVC Around The World 0:30 PVC Standing Lat Stretch (each side) 0:30 PVC Pass Through 2 Rounds of. . . 1:00 Rig/Rack Assisted Squat Hold 4 Alternating Quad Stretch 4 Slow Air Squats 10 Scap Retractions 3 Strict Pull Ups 3 Kipping/Butterfly Pull Ups [TRAIN] 0:15 Dead Hang 3 Chest to Bar Pull Ups [TRAIN] 3 Strict Pull Ups TECHNIQUE & BUILD PVC 5 Pausing Overhead Squats (0:05 pause in the bottom) [Coach: straight arms, heels down, knees out] 3 Eccentric Overhead Squats (0:05 tempo on the way down) [Coah: hips back and then down; drive knees out] EMPTY BARBELL 5 Good Mornings 5 Behind The Head Snatch Grip Push Jerks 5 Snatch Grip Deadlifts 5 Power Snatches 3 Pausing Overhead Squats (0:05 pause in the bottom) [Coach: straight arms, heels...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP LINE DRILLS 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed Runs *BIKE 1:30 Easy Pace Bike 0:30 Recovery 1:00 Moderate Pace Bike 0:30 Recovery 0:30 Sprint Recovery Flow Metcon (No Measure) On the Minute x 30: Odd Minute: Machine Calories Even Minute: “Goat” Movement of Choice *”Goat” is a word used in CrossFit to describe a movement that is challenging for us *Today is geared towards “practice” and dialing in mechanics at a controlled heart rateRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 15:00] BAND STRETCH 0:20 Hinging Lat Stretch 0:20 Lunging Lat Stretch 0:20 Standing Overhead Lat Stretch 0:20 Lunging Overhead Lat Stretch 0:20 Bent Arm Pec Opener 0:20 Straight Arm Pec Opener [Coach: before stretching the other side have athletes lift both arms overhead to feel/see the difference] 0:20 Single Unders 0:40 Active Spiderman 0:20 Single Unders 0:40 Active Samson 0:20 Single Unders 0:40 Downdog 0:20 Single Unders 0:40 Overhead Tricep Stretch SPECIFIC WARM UP [15:00 – 29:00] LIGHT DUMBBELLS 5 Single Dumbbell Deadlifts (each side) 4 Single Dumbbell Swings (each side) 3 Single Dumbbell Strict Press and Reach (dumbbell horizontal in both hands) 2 Single Dumbbell Push Press (each side) 10 Double Dumbbell Deadlifts [Coach: one side of the dumbbell touches the floor] [Coach: hips back then knee bend] 8 Double Dumbbell Hang Power Cleans...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:20 Low Box Step Ups 0:20 Jumping Jacks 0:20 Standing Straddle Stretch to Inchworm 0:20 Active Spiderman 0:20 Updog to Down Dog 0:20 High Box Step Ups 0:20 Hops in Place 0:20 Alternating Quad Stretch 0:20 Standing Overhead Reach to Toe Touch 0:20 Hamstring Stretch to Deep Squat (fingers under toes) 1:00 Pole/Rig/Rack Assisted Squat -0:20 focusing on heels down and finding the outside of the foot -0:20 driving knees apart opening hips -0:20 opening chest and creating a neutral spine (especially in lumbar) SPECIFIC WARM UP [10:00 – 32:00] WALL BALLS 0:30 Squat to Med Ball [Coach: depth, knees out, and chest up] 0:20 Med Ball Strict Press [Coach: med ball never drops under chin, hands slightly under the ball, elbows tucked in] 10 Med Ball Thruster [Coach: hips back and DOWN in...Read more