American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Mobilize/Activate/Get Hot P1. 30-second Bike P2. Active Samson (switch) P1. 45-second Bike P2. Active Spiderman (switch) P1. 60-second Bike P2. Down Dog to Up Dog (switch) SPECIFIC WARM-UP [10:00-15:00] FOCUS: STRATEGY & ACCOUNTABILITY: The monitor, handle, seat, and damper settings Bike P1. 1:00 Test (check calories) P2. 1:00 Test (check calories) Practice Rounds – practice the transition between P1 and P2 2 Rounds: P1. 20-second sprint P2. 20-second sprint Partner Metcon Metcon (Calories) In 20 Minutes accumulate Max Calories on the Bike: Minute 1: Partner 1 Minute 2: Partner 2 Score = Total Calories Accumulated Accessory Work Metcon (No Measure) Tabata “Midline” (8:00) 20-seconds of work / 10-seconds of rest for 4 intervals: Tabata Side Plank (Right) Tabata Side Plank (Left) Tabata Hollow Hold Tabata Front PlankRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Get Hot 30 Jumping Jacks 20 Lunge Steps In-Place 10 Squats 5 Burpees Mobilize 1:00 Shoulder to Floor Stretch (:30 each side) SPECIFIC WARM-UP [8:00-28:00] FOCUS: [HIP EXTENSION] . Kipping Handstand Push-Up Practice: Handstand Hold/DB Overhead Hold(1:00) Practice Handstand Negative/DB Negative (2:00) Practice: Handstand Push-Up/DB Push Press (3:00) Power Snatch (5:00) 3 Snatch Deadlifts 3 Hang Snatch 3 Power Snatch 3 Power Snatch (Focus on cycling – keep the bar close) Show the Bar-Facing Burpee – athletes can practice during the loading period Loading (6:00) 2 Sets x 6 Power Snatch (After each set, complete 4 Bar-Facing Burpees) Practice Round w/ Workout Weight (2:00) 4 Kipping Handstand Push-Ups 4 Power Snatches (95/65) 4 Bar-Facing Burpees 4 Power Snatches (95/65 Metcon THE FLIP SIDE (Time) 3 Rounds: 21 Kipping Handstand Push-ups/DB Push Press (50/35) 12 Power Snatches (95/65) Directly Into… 3...Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 32 minutes of work and 38 minutes total time from the start to finish with rest AMRAP 8: 8 Calorie Row 8 Calorie Bike 8 Strict Pullups Rest 2:00 AMRAP 8: 10 Calorie Row 10 Calorie Bike 10 Pushups Rest 2:00 AMRAP 8: 12 Calorie Row 12 Calorie Bike 12 Air Squats Rest 2:00 AMRAP 8: 14 Calorie Row 14 Calorie Bike 14 Walking Lunges Mobility Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-9:00] Activate/Get Hot AMRAP 4:00 20 Jumping Jacks 15 Barbell Good Mornings 10 Single Arm Ring Rows (5 each side) 5 Hanging Knee Raises (From bar or rope) SPECIFIC WARM-UP [9:00-23:00] BALANCE ABOUT THE FRONTAL PLANE – “Move the bar UP, not OUT!” Double Unders & Rope Climb (5:00) 20 Single Unders 5 Rope Hanging Knee Raises 20 Single Unders 3 Jump Up and Foot Clamp :30 Double Under Attempts or Single Unders 1 Full Rope Climb Hang Power Clean (4:00) Check Hang Position Stance, Grip and Position (Assess for feet under the hips, hands outside the thighs, bar at mid-thigh and shoulders forward of the bar) 5 Hang and Shrug (Assess for hitting the hang position reliably and using legs to drive body UPWARD to initiate shrug) 5 Hang Power Cleans (Assess for full hip extension, bar...Read more

Monday reminder to control the things you can and let go of what you can’t. The Five Things that are Always in your Control: 1. Your effort. Give the best you can with what you’ve got TODAY. We don’t expect you to pull 100% effort out of your back pocket when you’re at about 70% for the day. Give all of that 70% and be ready for tomorrow. 2. Your everyday attitude. Gratitude, positivity, kindness, respectfulness, and appreciation are all qualities that are contagious and that of good hearted people. 3. Your eyes. What you watch and read has huge significance on your attitude and thoughts. 4. Your ears. What you listen to also has major impacts on your attitude, self-confidence, and self-belief. 5. Your words. What you say not only effects you, but those around you. Be the light that brings positivity to the hour you’re in class. Don’t...Read more