American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Active Spiderman 0:30 Push Up to Downdog 0:30 Child’s Pose (hands L, R, C) 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 clockwise, 0:15 counterclockwise) 0:30 PVC Snatch Grip Deadlifts TECHNIQUE & BUILD [8:00 – 12:00] PVC 3 Pausing Power Snatch Complexes (0:03 pause in each catch position) [Coach] -High Hang: hips extend and fast punch -Hang: stand to full extension, hips extend, and fast punch -Power: bend the PVC over the shins, stand to full extension, hips extend, and fast punch EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 3 Behind The Head Snatch Grip Push Jerks [Coach: be intentional- fast elbows, land solid in a quarter squat] 5 Snatch Grip Deadlifts 3 Pausing Power Snatch Complexes (0:03 pause in each catch position) [Coach] -High Hang: shoulders back, hips extend,...Read more

American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Partner 1: 1:00 Row Partner 2: 10 Scap Pullups + 10 Kip Swings Partner 1: 1:00 Bike Partner 2: :10 Ring Support + 5 Pushups Partner 1: 1:00 Row Partner 2: 10 Air Squats Partner 1: 1:00 Bike Partner 2: 10 Pass Throughs/Good Mornings Build up to hang snatch weight Partner Metcon NYE 2021 (Time) Buy In: 2021m Row 10-9-8-7-6-5-4-3-2-1 Pullups Hang Snatches (95/65) Wallballs (20/14) Ring Dips Burpees Over Bar Cash Out: 2022m Bike Alternate movements with partnerRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) WARM UP 0:30 Row Easy Pace 0:30 Active Samson 0:30 Row Moderate Pace 0:30 Inchworm 500 Meter Row Workout Pace 0:20 Downdog 0:20 Single Unders 0:20 High and Slow Single Unders 0:20 Double Taps 20 Double Unders 10 Unweighted Box Step Ups 10 Weighted Box Step Ups Metcon TRIPPY (Time) 3k Row 200 Double Unders 100 Single Dumbbell Box Step Ups Box: (24″/20″) Dumbbell: (50/35Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP 0:10 Pull Up Bar Dead Hang 0:30 High Plank Shoulder Taps 0:30 Updog to Downdog 10 Pull Up Bar Scap Retractions 0:30 High Plank Scap Retractions 0:30 Supine Scap Retractions 5 Push Ups 3 Strict Pull Ups [Coach: strict movement, pull chest open at the top] 5 Double Dumbbell Bench [Coach: pull shoulders back THEN bend elbows] Strength Bench Press (Build to Heavy) We will spend 20:00 building to a heavy bench and weighted pullup Weighted Pull-ups (Build to Heavy) We will spend 20:00 building to a heavy bench and weighted pullup Metcon PUMP FAKE (Time) 10-9-8-7-6-5-4-3-2-1: Strict Pull-ups Dumbbell Bench Press (50’s/35’s)Read more