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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Row 0:15 High Plank 3 Push Ups 10 Thin Band Pull Aparts 0:30 Row 0:15 High Plank Scap Retractions 3 Push Ups 10 Thin Band Pull Aparts 0:30 Row 0:15 High Plank Shoulder Taps 3 Push Ups 10 Thin Band Pull Aparts MOBILITY 0:30 Lying Chest Opener Stretch (each side) SPECIFIC WARM UP [10:00 – 23:00] LIGHT DUMBBELLS 10 Supine Scap Retractions [Coach: retract shoulder blades and then reach towards the ceiling as much as possible with straight arms] [Coach: how to set up for a Floor Press] 5 Pausing Double Dumbbell Floor Press (0:03 pause on the floor) [Coach: engage shoulders, then bend elbows, finish with elbows fully extended] [Coach: how to “dump” dumbbells. . . elbows to the floor then extend arms] Strength Bench Press (Build to a Heavy set of 10) Metcon TWO SEATER (Time) 500m,...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of. . . 0:30 Easy Pace Row 0:30 Moderate Pace Row 0:30 Sprint Pace Row 0:30 Rest TECHNIQUE & BUILD [9:00 – 26:00] EMPTY BARBELL 0:15 Good Mornings 0:15 Elbow Rotations 0:15 Back Squats 0:15 Strict Press 0:15 Deadlifts 0:15 Muscle Cleans 3 Power Cleans from The Pocket 3 Power Cleans from Above The Knee 3 Power Cleans from Mid Shin [Coach: neutral spine as athletes lift the bar; neutral spine as athletes return the bar to the floor] [Coach: the rhythm of cycling Power Cleans. . . clean, catch, stand, breathe, pocket, hips back and return the bar to the floor with a neutral spine]* [Coach: athletes must complete heavy 10 as touch n go. . . let athletes know they can breathe/rest with the bar at their shoulders] 3 Power Cleans (focusing on the “rhythm”) Strength...Read more

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