American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Mobilize/Activate/Get Hot (7:00) 1:00 Row :30 Down Dog :30 Up Dog 1:00 Row :30 Inch Worms :30 Arm Circles 1:00 Row :60 Squat Hold Back Squat Buildup: 2 @ 30% 2 @ 40% 2 @ 55% 2 @ 70% 2 @ 85% Strength Metcon (Weight) Back Squat 4, 4, 3, 3, 2, 2 4’s @ 90% 3’s @ 95% 2’s @ 100% *Based off 5RM Metcon BALL DON’T LIE (Time) Every 2 Minutes Until 150 Reps: 18/14 Calorie Row Max Wall Balls (20/14) 20:00 TIME CAPRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-8:00] Mobilize/Activate 30-seconds at each movement Step-Ups on Box Plank Toe Touches DEMO Alternating Active Samson Stretch Frog Hop to Squat DEMO Dumbbell Overhead March (in-place) SPECIFIC WARM-UP [8:00-28:00] FOCUS: [MECHANICAL ADVANTAGE] Ring Muscle-Up (Compete) // Train/Sweat Options (10:00) INSTRUCTION -Ring Support (Top) (“Wrists to hips “Squeeze the Orange”) -Ring Support (Bottom) (Thumbs to torso) -Ring Row (False Grip) (Knuckle Bumps) // Regular Ring Row -Low Ring Transition (Pull-Through-Above) // Ring Row to Dip -Ring Muscle-Up Practice (Low or High Rings) // Strict Pull Up or Chest To Bar Devil’s Press – Focus: Pull-Punch! (5:00) Athletes can warm-up with lighter DB’s 6 Frog Hop to Swing-Stand 6 Single Arm DB Devil’s Press (pause overhead for 3-seconds) (3 Right then 3 Left) 6 Double DB Devil’s Press (Athletes change load to workout load) Double Dumbbell Box Step Overs (3:00)...Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 2 Burpee Pullups 4 DB Thrusters (50/35) 8 Box Jump Overs (24″/20″) *Split as needed On the 0-5-10-15 400m Partner RunRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [4:00-8:00] Mobilize/Activate :10 Hang on Pull-Up bar + 5 Scap Pull-Ups :30 Down Dog 10 Hollow Ups + 10 Supermans :30 Up-Dog to Down-Dog 10 V-Ups :30 Squat & Reach 10 Burpees SPECIFIC WARM-UP [8:00-32:00] FOCUS: [TIMING] – “Pistons & Patience = Efficiency” Today we will take a look at the role of the legs and spine during the initial pull from the ground in the Deadlift and Power Snatch. The legs act as pistons, pushing the ground away, we stay “patient” (aka keep the shoulders over the bar as long as necessary)…THEN we stand tall. This happens in both the Deadlift and the Snatch. Timing and patience are critical for optimal lifting. Power Snatch PVC “Modified” Burgener Snatch Warm-Up – 3 reps of each: (4:00) Pass Throughs Deadlift-Shrug Muscle Snatch Power Snatch Cycling – (Call “Down for...Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 10 Rounds: 250m Row 8 DB Strict Press 4 Strict Pullups Strength Metcon (Weight) Bench Press 6, 6, 4, 4, 2, 2 6’s @ 85% 4’s @ 90% 2’s @ 95% *Based off of 5RM BenchRead more