American Fit Co Northwest – CrossFit Warm-up () Partner Metcon HUBIE HALLOWEEN (Time) 1031m Bike 10 Sync Burpees 31 Med Ball Situps 10 Sync Burpees 31 Box Jumps (24/20) 10 Sync Burpees 31 Wallballs 10 Sync Burpees 31 Pull-ups 10 Sync Burpees 31 Med Ball Cleans 10 Sync Burpees 31 Handstand Pushups 1031m RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] PVC 0:30 Mountain Climbers 0:30 Active Spiderman 0:30 Standing Straddle Stretch 0:30 PVC Pass Through 0:30 PVC Around the World 0:30 PVC Snatch Grip Deadlift TECHNIQUE & BUILD [8:00 – 24:00] EMPTY BARBELL 5 Barbell Good Mornings 5 Snatch Grip Behind the Head Push Press 5 Snatch Grip Deadlifts 5 Hang Power Snatches 3 Pausing Snatch Grip Deadlifts (0:03 pause at mid shin, above the knee, and the pocket) -Hips and shoulders rise at the same rate 3 Pausing Power Snatches (0:03 pause in the catch) -Punch up on the barbell LIGHT WEIGHT 3 Power Snatches WORKOUT WEIGHT 3 Power Snatches BUILD/OVERLOAD 2×3 Power Snatch EMPTY BARBELL 3 Pausing Strict Press (0:03 overhead) -Neutral spine & core tight 3 Pausing Dip to Stand (0:03 pause in the dip) -Coach athletes to extend hips/squeeze butt...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 0:30 Downdog 0:30 Active Spiderman 200m Run 0:30 Active Samson 0:30 Knuckle Drags 200m Run 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 200m Run LIGHT KETTLEBELL 8 Reverse Kettlebell Goblet Reverse Lunges 50ft Kettlebell Goblet Walking Lunges KETTLEBELL SWING 10 Deadlifts 10 Russian Swings 10 American Swings WORKOUT WEIGHT KETTLEBELL 6 Reverse Kettlebell Goblet Reverse Lunges 25ft Kettlebell Goblet Walking Lunges KETTLEBELL SWING 5 Deadlifts 5 Russian Swings 5 American Swings Recovery Flow Metcon (Time) Buy In: 800 Meter Run 300ft Kettlebell Goblet Walking Lunges *Every 50ft 15 Kettlebell Swings (53/35) Cash Out: 800 Meter Run Strength Bench Press (10, 8, 6, 4, 2)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] 0:30 Downdog 0:30 Active Spiderman 0:30 Inchworm to Push Up 0:30 Alternating Quad Stretch 0:30 Arm Circles (0:10 backward, 0:10 forward, 0:10 across the chest) MOBILITY 1:00 Kneeling Forearm Stretch TECHNIQUE & BUILD [9:00 – 20:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Deadlifts 5 Hang Power Cleans 3 Pausing Hang Power Cleans from The Pocket (0:03 pause in catch) -Coach athletes to jump, squeeze their butt THEN find their heels -Look for: hip extension and bar/shoulders right over heels in the catch 3 Hang Power Cleans from 1 inch Above The Knee -Remind athletes to reset to the pocket THEN hinge LIGHTWEIGHT 3 Hang Power Cleans from 1 inch Above The Knee -Remind athletes to reset to the pocket THEN hinge WORKOUT WEIGHT 3 Hang Power Cleans -Hook grip -Jump THEN...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] 0:30 Jumping Jacks 0:30 Good Mornings 0:30 Alternating Quad Stretch 0:30 Alternating Cradle Stretch 0:30 Frankensteins 200 Meter Jog MOBILITY 1:00 Downdog/Calf Stretch 1:00 Pole/Rig/Rack Assisted Squat SPECIFIC WARM UP [8:00 – 12:00] WALL BALLS 5 Pausing Med Ball Front Squats (0:05 pause in the bottom) 5 Med Ball Front Squats 5 Med Ball Push Press 5 Wall Balls -Elbows stay off the knees PRACTICE ROUND 200 Meter Run 5 Wall Balls Metcon 5K-AREN (Time) 5 Rounds: 1k Run 30 Wall Balls (20/14)Read more