American Fit Co Northwest – CrossFit Back Squat (2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will be ascending reps AND ascending weight.) Habanero (No Measure) AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Lateral Burpee Over BarRead More
American Fit Co Northwest – CrossFit Accessory Work 12 minute EMOM minute 1: 8 Seated Dumbbell Presses 50/35 minute 2: 8 Ring Push Ups [more parallel your stomach is to the ground, the more difficult] minute 3: Max Unbroken Pushups Jalapeno (Time) 40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault...Read More
American Fit Co Northwest – CrossFit Ghost Pepper (Time) 3 Rounds: 8 Power Snatches (135/95) 16 Pullups 24 Wallballs Accessory Work 3 sets: 5 Strict Pullups 10 Double DB Bent Over Row Max Bent Over Barbell Row – Underhand Grip -rest 2:00 between sets-Read More
American Fit Co Northwest – CrossFit Strength Bench Press (Build to a Heavy set of 5) Partner Metcon Alcatraz (AMRAP – Rounds and Reps) AMRAP 20: (with a partner) 800 Meter Row 80 AbMat Sit-ups 500 Meter Row 50 Push-ups 300 Meter Row 30 Toes to Bar *split reps as neededRead More
American Fit Co Northwest – CrossFit Warmup Line Drills Jump Rope Warm Up DB Snatch/Lunge Review 3 DB Deadlifts 3/3 DB Lunges (DB at side) 3 DB High Pulls 3/3 DB Lunges (DB in Front Rack) 3 DB Push Press 3/3 DB Lunge (DB Overhead) 3 sets (Building in Weight) 5 Dumbbell Snatch (one arm)...Read More
American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 10 Single Arm Russian KB Swing (each side, light) 10 Single Arm KB Press (each side, light) 20 Step Back Lunge Metcon EMERALD ISLE (Time) 9-15-21 Double Dumbbell Hang Clean & Jerk (50/35) 50′ Front Rack Lunge After Each Set Capacity Builder 2...Read More
American Fit Co Northwest – CrossFit Warmup Line Drills 10 Hanging Scap Retractions 5 Kip Swings 5 Strict Pullups 10 Kip Swings 5 Kipping Knee Raises 5 Toes to Bar Strength Strict Pull ups (EMOM 8: 1: Max Strict Pullups 2: REST) Metcon SAINT PATRICK (Time) Partition Anyway 1600m Run 100 Toes to Bar CAP...Read More
American Fit Co Northwest – CrossFit Warmup 2 Rounds: 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (each side) BANDED SQUAT WARMUP 10 Side step R/L 10 Forward/Backwards Walk 10 Glute Bridges 10 Single Leg Glute Bridges 10 Bird Dogs R/L 10 Squats BUILD TO SQUAT WEIGHT AND BOX HEIGHT Strength...Read More
American Fit Co Northwest – CrossFit Partner Metcon SEBASTIAN & FLOUNDER (4 Rounds for reps) AMRAP 4 x 4 Rounds: Rest 1:00 b/t Rounds 1000m/900m Bike R1: Max Rope Climbs R2: Max Bar Muscle Ups R3: Max Chest to Bars R4: Max PullupsRead More
