American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 5 Rounds. . . 0:20 Jump Rope 0:10 Transition 0:20 Stretch Inchworm to Push Up Downdog Active Spiderman Active Samson Quad Stretch 0:10 Transition TECHNIQUE & BUILD [10:00 – 24:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Strict Press 5 Stiff Legged Deadlifts LIGHT BARBELL [Coach: athletes to stand with feet under the barbell so that the bar is right over their laces] [Coach: athletes to bring the bar to their shins as they flatten out their back] [Demo: what it would look like to bring shins to the bar] 5 Deadlifts MODERATE BARBELL [Coach: athletes to brace in their midline before lifting the bar; as if someone was about to punch them in the stomach] 5 Deadlifts 2 WEIGHT JUMPS AWAY FROM ESTIMATED 10RM WEIGHT [Coach: athletes should only be tapping...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Partner Rowling Game AFCO TEAM WOD Metcon (Time) Teams of 3: Buy In: 100/80 calorie Bike Partners hold starting clean weight in top of deadlift 30-24-18-12-6 Sync Burpees Squat Cleans Round of 30: (135/95) or 55% Round of 24: (165/115) or 65% Round of 18: (185/135) or 75% Round of 12: (205/145) or 85% Round of 6: (225/155) or 90%Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) :45 run, row, bike, ski, or jump rope -then- Set 1 | 5 inchworm + push-ups Set 2 | 15 air squats Set 3 | 5 burpees Set 4 | 15 overhead squats (PVC) 1 set: 10 hip crossovers 10 leg swings/leg 10 dive-bomber push-ups 10 alternating Spiderman stretches 10 alternating Samson stretches 10 Cossack squats 10 slow calf raises/leg 1 set: 10 jumping jacks 10 mountain climbers 3 up-downs 10 high knees 10 toy soldiers 10 lunges 10 push-ups 10 air squats 3 burpees 1 set: 10 box jumps 5 single-arm DB deadlifts/arm 10 slow shoulder taps 1 set: 5 box jumps + step-down 6 alternating DB hang snatches 2 partial wall walks (slow) 2 sets: 1 wall walk 6 alternating DB snatches 8 box jump-overs Metcon OPEN 22.1 (AMRAP – Reps) RX AMRAP 15: 3 wall walks 12...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 2:00 Easy Bike 0:30 Active Spiderman 0:30 Dive Bombers 1:00 Moderate Bike 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Fast Bike 0:30 Alternating Side Lunge 0:30 Alternating Cradle Stretch SPECIFIC WARM UP [12:00 – 22:00] “GOAT DAY” Athletes can spend [6:00] choosing and warming up movements. “DRYWALL” 10 Kettlebell Deadlifts 10 High Plank Shoulder Taps 10 Mini Kettlebell Swings 5 Push Ups 10 Russian Kettlebell Swings 1 Wall Walk 10 Kettlebell Swings 1 Wall Walk Metcon Metcon (No Measure) OPTION 1: “GOAT DAY” EMOM 20: Minute 1: Movement 1 Minute 2: Movement 2 *Score = Checkbox *Move for Quality! OPTION 2: “DRYWALL” EMOM 20: Minute 1: 15 Kettlebell Swings + Max Wall Walks Minute 2: Calorie Bike ErgRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Child’s Pose 0:30 Puppy Pose 0:30 Lay and Pray 0:30 Arm Swings/Circles 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Alternating Cossack Squats 0:30 Squat Hold TECHNIQUE & BUILD [9:00 – 25:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press 5 Deadlifts 5 Front Squats 3 Pausing Front Squats into 3 Front Squats with No Pause Build to heavy set of 10 front squats Strength Front Squat (10 Rep Max) Metcon Warm-up (No Measure) 0:20 Pull Up Bar Dead Hang 0:20 Scap Retractions 0:20 Mini Kip Swings ROPE CLIMBS 5 Knee to Chest 5 Knee to Elbow 3 Strict Pull Ups Y TÚ? (Distance) Every 2:00 x 10 Rounds: 2 Rope Climbs Max Meter Bike ErgMODIFICATIONS ROPE CLIMBS -Reduce Reps -Half Rope Climbs -2 Rope Climb = 2 Pull Ups + Knee...Read more