American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Knuckle Drags 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backwards, 0:10 across the chest, 0:10 trunk twist) 0:30 Jumping Jacks 0:30 Single Unders TECHNIQUE & BUILD [10:00 – 20:00] LIGHT DUMBBELLS 5 Dumbbell Frog Hops 5 Frog Hop to Deadlifts 5 Frog Hop to Dumbbell Swings 5 Double Dumbbell Hang Power Snatches [Coach] Have athletes start standing upright- dead hang Point out how difficult it is to snatch without leg/hip drive 5 Double Dumbbell Hang Power Snatches [Coach] Have athletes pause overhead, lower dumbbell shoulders, call “go” from the shoulders for athletes to start the rep- allowing them to use momentum/hip drive Point out how much easier it is to snatch using leg/hip drive...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Alternating Quad Stretch 0:30 Active Samson 0:30 Inchworm to Push Up 0:30 Updog to Downdog 0:30 Active Spiderman 0:30 Pigeon Pose (0:15 each side) MOBILITY 1:00 Couch Stretch (L/R) SPECIFIC WARM UP [10:00 – 25:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Strict Press and Reach 5 Deadlifts 5 Front Squats 3 Pausing Strict Press (0:03 pause overhead) 3 Eccentric Strict Press (0:05 on the way down) 3 Strict Press Look For: we want athletes maintain a neutral spine throughout the entire press 10 Front Rack Reverse Lunges Look For: we want athletes to stand tall at the top of every rep to full hip extension 0:30 Plank Hold Look For: Arching in the lower back; we want athletes to tuck hips and engage core Coach: “Tuck hips...Read more

American Fit Co Northwest – CrossFit Strength Back Squat (6×4 @ 75% of 5RM) Partner Metcon ADDITION BY SUBTRACTION (Time) 3 Rounds For Time: 1,000 Meter Run (Together) 30 Bar Muscle-ups (Partition However) 50 Hang Power Cleans (155/105) (Partition However) [Time Cap: 35 Minutes]Read more

American Fit Co Northwest – CrossFit Workout 5000 Calorie AFCO FAMILY FEAST (Time)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) SPECIFIC WARM UP [3:00 – 15:00] 0:30 Bike 0:30 Row 0:10 Dead Hang on Pull Up Bar 0:30 Bike 0:30 Row 10 Scap Retractions 0:30 Bike 0:30 Row 5 Kip Swings Look For: Correct kip swing rhythm Coach: “Tight Body, Hollow, Arch” 5 Knee to Chest Look For: Correct kip swing rhythm Coach: If athletes lose rhythm; they should do Kip Swings in the workout today 5 Toes to Bar Look For: Correct kip swing rhythm Coach: If athletes lose rhythm; they should do Knee to Chest in the workout today PRACTICE ROUND 250 Meter Bike Erg 250 Meter Row 5 Toes to Bar Metcon NO SHOES, NO SHIRT, NO PROBLEM (Time) [38 Minute Cap]: 4,000 Meter Bike 2,000 Meter Row 100 Toes to Bar 2 Minutes On, 1 Minute OffRead more