American Fit Co Northwest – CrossFit Warm-up On a 6:00 clock: :30 Row 10 PVC pass-thrus 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 5 false-grip ring rows 5 low ring muscle-up transitions WALL-BALL AND TOES-TO-BAR REVIEW 2 sets: 5 kip swings 5 wall-ball shots 2 sets: 5 kipping knee raises 5 wall-ball shots 1 set: 5 toes-to-bars 5 wall-ball shots CLEAN REVIEW 3 sets x 3 touch-and-gos + 3 single cleans (increase weight each set) (building to workout weight) PRACTICE ROUND 1-2 sets: 5 pulls on the rower 5 toes-to-bars (or scaled variation) 3 cleans as singles 1-3 muscle-ups (or scaled variation) Metcon CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb CrossFit Games Open 23.1...Read more

American Fit Co Northwest – CrossFit Recovery Flow 3 Rounds: 3:00 Easy Machine 1:00 Moderate Machine 4 Sets on the 5:00 20 Air Squats 10 Push Ups 20 Calorie Machine 10 Push Ups 20 Air SquatsRead more

American Fit Co Northwest – CrossFit Warmup AMRAP 8: 1:00 Machine 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions 5 Kip to Swing 5 Spiderman Step Lunge and Reach(each side) CLEAN Down and up – “SPEED THROUGH THE MIDDLE” Elbows high and outside – “BAR CLOSE” Muscle Clean– “STRONG TURNOVER” Clean land – “FOOT WORK” JERK Dip Hold– “ELBOWS” Dip Drive– “UPRIGHTTORSO” Dip Drive Fast– “POP BAR” Dip, Drive, Punch– “AGGRESSIVE” Metcon WAR OF 1812 (AMRAP – Rounds and Reps) AMRAP 18: 12 Hang Clean and Jerks (95/65) 12 LateralBurpees over Bar 12 Toes to BarRead more

American Fit Co Northwest – CrossFit Warmup 30 Seconds Alternating Lunges 30 Second Knuckle Draggers 30 Second Bottom Squat Hold 30 Second Good Mornings 30 Second Down Dog 30 Second Active Spiderman 30 Second Active Samson 30 Second Air Squat Empty Bar 5 Good Mornings 5 Elbow Rotations 5 Kang Squats 5 Back Squats “Healthy” Single Build Up 5 @ 30% 5 @ 40% 3 @ 50% 1 @ 60% 1 @ 70% 1 @ 80% ​​​​​​​1 @ 85% ​​​​​​​1 @ 90% ​​​​​​​1 @ 95% ​​​​​​​1 @ 100+% Strength Back Squat (Build to a “Healthy” Single) Metcon TENACIOUS (AMRAP – Reps) AMRAP 10: 5, 10, 15, 20, 25 Wallballs (20/14) * 1 Rope Climb after each setRead more

American Fit Co Northwest – CrossFit Warmup 1 Lap Run (inside) 30 Second Arm Circles 30 Second Calf Raises 30 Second Down Dog 1 Lap Run (inside) 30 Second Active Samson 30 Second Active Spiderman 30 Second Knuckle Draggers 1 Lap Run (inside) 60 ft. Shuttle (easy) 10 Alternating DB Deadlifts 6 Alternatig Box Step-Ups 60 ft. Shuttle (easy) 5 Single KB Swings Each Arm 6 Box Jumps 60 ft. Shuttle (easy) 4 Dumbbell Push Press Each Arm 6 Box Jumps 60 ft. Shuttle (moderate) 4 Alternating DB Snatch 4 Box Jump Overs Metcon WAIT A MINUTE (AMRAP – Reps) With A Partner 20 Rounds x AMRAP 1: 3 Shuttle Run 12 Dumbbell Snatches (50/35) Max Box Jump Overs (24″/20″) Alternate Round with Partner Accessory Work (6 Rounds for weight) 3 Sets: (For Quality) 10 Weighted Sit Ups 15 KB Side Bends 60′ Front Rack Carry 60′ Overhead CarryRead more