American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] 10LBS PLATE 0:30 Plate Hops (jumping jack feet) 0:30 Active Spiderman 0:30 Runner’s Lunge Ankle Stretch (switch sides 0:15) 0:30 Slow Plate Squats (0:05 on the way down) 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Alternating Side Lunge 5 Pausing Plate Squats (0:03 in the bottom) MOBILITY 1:00 Pole/Rig/Rack Assisted Squat Hold 1:00 Lay & Pray TECHNIQUE & BUILD [11:00 – 15:00] TOES TO BAR -Hands just outside shoulder width 10 Scap Retractions 5 Kip Swings 3 Knee to Chest 3 Toes to Bar EMPTY BARBELL 3 Deadlifts 3 Cleans 0:15 Front Rack Hold (athletes can alternate lifting elbows) 3 Front Squats 5 Pausing Front Squats (0:05 pause in the bottom) -Heels down -Knees in line with toes FRONT SQUATS -Hands just outside shoulder width 3 Front Squats Strength Front Squat (Heavy set...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 12:00] AMRAP3: 5 Calorie Row 5 Frog Hops 10 Bodyweight Reverse Lunges 0:30 Push Up to Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Alternating Side Lunge MOBILITY 1:00 Banded Shoulder Distraction (L/R) TECHNIQUE & BUILD [12:00 – 20:00] BODYWEIGHT 10 Reverse Lunges in place -Forward leg shin remains relatively vertical -Forward leg heel stays down 50ft Bodyweight Walking Lunge -Back knee taps the floor -Stand to full hip and knee extension each rep LIGHT DUMBBELL 5 Dumbbell Push Press (each arm) 0:15 Single Dumbbell Overhead Hold -Full arm extension -Neutral spine 25ft Dumbbell Overhead Walking Lunges (each side) -Hold Dumbbell at full arm extension throughout the whole movement -Back knee taps the floor -Stand to full hip and knee extension each rep WORKOUT WEIGHT 5 Dumbbell Push Press (each arm) 0:15 Single Dumbbell Overhead...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP CORE BUY IN 0:30 Row 0:30 Plank 0:30 Plank to Push Up 0:30 Row 0:30 Side Plank (L) 0:30 Side Plank ( R ) 0:30 Row 0:30 Hollow Body Hold 0:30 Hollow Body Rocks 0:30 Row 0:30 Seated L Sit Hold 0:30 Seated L Sit Lifts MOBILITY 0:30 Pigeon Pose on Box (L/R) 0:30 Calf Stretch on Box (L/R) TECHNIQUE & BUILD [14:00 – 20:00] ROW 0:30 Row: Straight Arms & Heels Down Coach: -Hinge from the hips and drive through the legs like a deadlift -Keep heels away from seat 0:30 Row: Heels Down & Arms CAN Bend Coach: -Legs straight THEN arms bend -Keep heels away from seat 0:30 Row: Heels Can Come Up Coach: -Stroke/minute under 28 -Big PULL out; 1,2,3 on the way in -Keep heels away from seat 1:00 Max Meters -Have...Read more

Choosing health is hard. It’s a lot easier to stay at home than to drive to the gym, but once you’re here…the rest comes easy. It’s a lot easier to go through the drive-thru than it is to cook dinner, but really it’s less time consuming to cook for yourself.  It’s a lot easier to snooze the alarm rather than wake up right away…buttttt snoozing it causes more stress by putting you behind schedule or forcing you to rush through the morning… Our point is, most of the challenging tasks we face in the day are actually much easier than we make them out to be. How many times have you dreaded folding laundry, going to a social event, or to the gym and once you were there you thought, “Oh, this wasn’t so bad”? Remember that the action of doing something hard in the moment saves you much more...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Inchworm 0:30 Downdog 0:30 Active Spiderman 0:30 Active Samson 0:30 Good Mornings 0:30 Slow Air Squats Team of 2 AMRAP 5: Partner 1: 7 Empty Bar Back Squats 5 Slow Burpees 100 Meter Jog Partner 2: Stretch (Calf Stretch, Quad Stretch, Hamstring Stretch, Pigeon Pose Strength Bench Press (6×6) *70% of 5RM *One set every 2:00 Back Squat (6×6) *70% of 5RM *One set every 2:00 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 200m Run 10 BurpeesRead more