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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TECHNIQUE & BUILD [3:00 – 18:00] PVC 0:15 Pass Throughs 0:30 Around The World (switch direction at 0:15) 0:15 Behind The Head Snatch Grip Strict Press 0:15 Snatch Grip Deadlift 0:15 Pass Throughs EMPTY BARBELL 5 Barbell Good Mornings 5 Behind the Head Snatch Grip Push Press 5 Overhead Quarter Squats Look For: Knees caving Coach: “Hips Back & Knees Out” 5 Behind the Head Snatch Grip Push Jerks Look For: Elbows caving Coach: “Fast Elbows; Punch Up on The Bar” 5 Snatch Grip Deadlifts Look For: Maintaining a neutral spine Coach: “Press Bar into Shine; Pull Chest Open” Look For: Caving Elbows and Knees in the Catch Coach: “Punch UP on The Bar; Hips Back Knees Out” 3 Power Snatches from The Pocket 3 Power Snatches from The Knee 3 Power Sntaches from Mid Shin LIGHT WOD WEIGHT [(75/55)...Read more