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

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