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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] 0:30 Child’s Pose (0:10 hands in the middle, 0:10 both hands left, 0:10 both hands right) 0:30 Active Samson 0:30 Left Half Kneeling Adductor Stretch 0:30 Right Half Kneeling Adductor Stretch 0:30 Slow Air Squats 0:30 Alternating Quad Stretch MOBILITY 1:00 Pole/Rig/Rack Assisted Squat Hold Coach: Before athletes find the bottom of their squat ask athletes to Shoulder-width stance Corkscrew feet into the floor Knees in line with toes Hips Back and Down TECHNIQUE & BUILD [10:00 – 24:00] SINGLE DUMBBELL (WOD WEIGHT) 2 Rounds: 0:15 Stiff Legged Deadlifts 0:15 Goblet Squats 0:15 Press and Reach DOUBLE DUMBBELL (WOD WEIGHT) 0:15 Double Dumbbell Deadlift 0:15 Muscle Cleans 0:15 Front Rack Hold Coach: “Elbows Up” (Corkscrew) 0:15 Farmer’s Hold Look For: Rounding/Inactive Shoulders Coach: “Shoulders back; rotate thumbs out slightly” 50 Meter Double Dumbbell Farmer’s...Read more