American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 4 Rounds For Time: 1,000 Meter Bike 30 Second L-Sit 50′ Kettlebell Front Rack Walking Lunge (53/35) Strength Bench Press (Build to Heavy) Bench Press (3×3) Use 80% of previous weightRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 11:00] POSTERIOR CHAIN ACTIVATION 0:30 Glute Bridges 0:30 Plank Hold 0:30 Single Leg Glute Bridges (L) 0:30 30 Single Leg Glute Bridges (R) 0:30 Side Plank (L) 0:30 Side Plank (R) 0:30 Glute Bridge Hold MOBILITY 0:30 Pigeon Pose (L) 0:30 Pigeon Pose (R) 0:30 Pike Stretch 1:00 Child’s Pose TECHNIQUE & BUILD [11:00 – 30:00] EMPTY BARBELL 5 Good Mornings 5 Elbow Rotations 5 Back Squats 5 Press & Reach 5 Deadlifts 3 POSITION PAUSING DEADLIFTS/PUSH JERKS 3 Deadlifts 0:03 Pause at Midshin 0:03 Pause Above The Knee 0:03 At Lockout 3 Push Jerks 0:03 Front Rack 0:03 Pause in Dip 0:03 Pause in Catch Stand, Reset LIGHT LOAD BARBELL 3 POSITION PAUSING DEADLIFTS/PUSH JERKS 3 Deadlifts 0:03 Pause at Midshin 0:03 Pause Above The Knee 0:03 At Lockout 3 Push Jerks 0:03 Front...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 13:00] 0:30 Jumping Jacks 0:30 Pedal Out in Downdog 0:30 Downdog to Updog 0:30 Single Unders 0:30 Active Samson Stretch 0:30 Alternating Quad Stretch 0:30 High and Slow Single Unders 0:30 Active Spiderman 0:30 Alternating Side Lunge 0:30 Low and Fast Single Unders MOBILITY 2:00 Half Kneeling Adductor Rocks L/R 1:00 Dumbbell Weighted Squat Hold SQUAT BUILD UP 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% Weightlifting Back Squat (5×3) 85% of 5RM Metcon Metcon (Time) 4 Rounds For Time: 400 Meter Row 50 Double Unders 10 Double Dumbbell Hang Squat Cleans (50’s/35’s)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 10:00] Line Drills: 20ft. Knee Hugs 20ft. Knuckle Drags 20ft. Quad Walk 20ft. Cradle Walk 20ft. Walking Spiderman 20ft. Side Lunge 20ft. Skips 20ft. Butt Kicks 20ft. High Knees 20ft. Side Shuffle L/R 20ft. 1/2 Speed Runs 20ft. 3/4 Speed Runs TECHNIQUE & BUILD [10:00 – 23:00] TOES TO BAR 0:10 Hang from Pull Up Bar 0:10 Hollow Hold from Pull Up Bar (cue: push down on the bar, get ears as far away from shoulders as possible) 0:10 Arch Hold from Pull Up Bar (cue: reach head through, get ears as far away from shoulders as possible) 10 Scap Retractions 5 Kip Swings 5 Strict Knee to Chest 5 Kipping Knee to Chest 5 Strict Toes to Bar 5 Toes to Bar To maintain kip swing momentum- cue athletes to pull feet down and...Read more

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