American Fit Co Northwest – CrossFit Warmup 2 Sets: 200m Run 10 PVC Pass Through 10 PVC Front Squats 25 Single Unders :30 Wall Facing Handstand Hold 5 Down Dog/Push Up Front Squat: 2 Sets: 5 Lateral Lunges (each side) 5 Bootstrappers 5 Tempo “Perfect” Empty Barbell Front Squat (3:1:2:1) Front Squat (Build to a Heavy Single) F150 (Time) 3 Rounds: 5 Front Squats (185/135) 50 Double Unders 5 Wall WalksRead more

American Fit Co Northwest – CrossFit Warmup 3 Sets: 300m Row 10 Single Arm Dumbbell High Pull (each side) 5 No Jump Burpee 10 Hanging Scap Retractions, 5 Kip to Swings 20 Alt Leg V-Up 5 Kips Swings 5 Strict Knee Raises 5 Kipping Knee Raises 5 Kipping Knee Raise + Toes to Bar + Kipping Knee Raise 5 Toes to Bar Johnny Tsunami (AMRAP – Reps) 1:00 Dumbbell Hang Clean (50/35) Rest :30 1:00 Toes to Bar Rest :30 1:00 Burpee Over Dumbbell Rest :30 2:00 Dumbbell Hang Clean (50/35) Rest :30 2:00 Toes to Bar Rest :30 2:00 Burpee Over Dumbbell Rest :30 1:00 Dumbbell Hang Clean (50/35) Rest :30 1:00 Toes to Bar Rest :30 1:00 Burpee Over DumbbellRead more

American Fit Co Northwest – CrossFit Warmup 1 minute Spiderman Stretch (each side) 1minute Elbow to Floor Stretch (each side) 2 minute Couch Stretch (each side) 1 Set of Row, 1 Set of Ski, 1 Set of Bike :45 easy :15 moderate :30 easy :15 moderate/fast :15 easy :15 fast :15 rest :5 sprint RUNNING DOWN A DREAM (AMRAP – Rounds and Reps) Teams of 3 AMRAP 16 Minutes P1: 10/8 Calorie Bike Erg** P2: 10/8 Calorie Row** P3: 10/8 Calorie Ski** 10 x 25ft Synchro Shuttle Runs **All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together Metcon (No Measure) 3 Rounds: 10 Barbell Bench Press 10 Dumbbell Floor PressRead more

American Fit Co Northwest – CrossFit Partner Workout 20 Wall Walks 40 DB Squats 60 Calorie Row 200m Farmer’s Carry 60 Calorie Row 40 DB Squats 20 Wall WalksRead more

American Fit Co Northwest – CrossFit Warmup ● General Warmup (3:00-13:00) ○ Focus on raising HR and core temp, while increasing blood flow to prime movers ○ Every 2:00 x 5 Rounds: :45 Bike (Seat height adjustment, RPM, No Sway, Upright) R1 – :45 Spiderman and Lunge R2 – :45 Pushup to Down Dog R3 – :45 PVC Pass Throughs R4 – :45 Jump Squats R5 – :45 PVC Strict Press ● Specific Warmup (13:00-31:00) ○ Use this time to develop and refine POP for the Push Jerk ○ PUSH JERK WARMUP (STANCE/GRIP Every Rep) ■ 5-7 Reps Jump and Land (hands at sides) ● Look for full hip and knee extension on jump and great landing position (get up before you get down) ■ 5-7 Reps Jump and Land (hands on shoulders) ● Torso tall in dip ■ 5-7 Reps Jump/Punch/Land ● Timing of the Press (AFTER HIP EXTENSION)...Read more