American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFitRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 2:00 Bike 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Pole/Rig/Rack Assisted Squat Hold 0:30 Ankle Stretch (on the wall or bike base) SPECIFIC WARM UP [10:00 – 15:00] AIR SQUAT [Coach]: -Feet under shoulders -Heels down -Hips back and down -Knees out -Squat to full depth (hips clearly below knees) -Stand to full extension (shoulders over hips, hips and knees locked out) 5 Pausing Air Squats (0:10 pause) [Look for: full depth, heels down, knees out] 5 Slow Eccentric Air Squats (0:05 on the way down) [Look for: hips back and down] 5 Air Squats [Look for: squatting to full depth and standing to full extension] PRACTICE ROUND 100 Meter Bike 3 Air Squats 100 Meter Bike 2 Air Squats 100 Meter Bike 1 Air Squat Metcon DOWN WITH...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] 10-9-8-7-6-5-4-3-2-1: High Plank Shoulder Taps Glute Bridges [5 Minute Time Cap] 0:30 Lying Chest Opener Stretch (each side) 0:30 Inchworm to Push Up 0:30 Active Spiderman 0:30 Child’s Pose TECHNIQUE & BUILD [12:00 – 20:00] LIGHT DUMBBELL 10 Alternating Dumbbell Deadlifts [Coach: stand directly over the dumbbell- back of the dumbbell should be inline with athletes’ midfoot] 10 Single Arm Dumbbell Swings (each side) [Coach: hips crack back then hip extend up NOT forward] 10 Single Dumbbell Press and Reach (1 dumbbell in two hands held horizontally) 5 Single Dumbbell Push Press (each side) 8 Alternating Dumbbell Snatches [Coach: set up with a neutral spine, return the dumbbell to the floor with a neutral spine] WORKOUT WEIGHT DUMBBELL 10 Alternating Dumbbell Deadlifts [Coach: stand directly over the dumbbell- back of the dumbbell should be...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 PVC Pass Throughs 0:30 PVC Around The World (0:15 each direction) 0:30 Alternating Side Lunge 0:30 Active Samson 0:30 Slow Air Squats 0:30 Rig/Pole/Rack Assisted Squat Hold TECHNIQUE & BUILD PVC 10 Good Mornings 5 Pausing Cleans (:03 in catch of clean) 5 Cleans EMPTY BARBELL 10 Good Mornings 5 Pausing Clean and Jerks (:03 in catch of clean) 5 Cleans LIGHT BARBELL 5 Cleans WORKOUT WEIGHT 5 Cleans SPECIFIC WARM UP [20:00 – 25:00] 30 Low and Fast Single Unders 20 High and Slow Single Unders 15 Jumping Double Taps (no rope) 10 Double Unders Skill Rope Climb (15 minutes) Practice rope climb skills and build to workout weight on cleans Metcon GOIN’ UP, ON A TUESDAY (AMRAP – Rounds and Reps) AMRAP 15: 9 Power Cleans (185/135) 60 Double Unders 3...Read more