American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Push-Up to Down Dog 0:30 Jumping Jacks 0:30 Knuckle Draggers 0:30 Plank Shoulder Taps 0:30 Child’s Pose TECHNIQUE & BUILD STRICT PRESS 0:30 Elbow Rotations 0:15 Strict Presses 3 Strict Presses, pausing overhead [Coach: “BBQ” Squeeze the Belly Butt and Quads to form a stable base to press from] Strength Shoulder Press (Heavy 5) Metcon RAZOR’S EDGE (Time) 5 Rounds: [18 Minute Cap] 3 Clean & Jerks (135/95) 30 Double Unders 9 Pull-ups 30 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 2:00 Row/Run 5/5 Spiderman Lunge 5 Pushup to Downdog 5/5 Staggered Good Mornings 5/5 Warrior Squats TECHNIQUE & BUILD 0:30 Squat Hold with an empty barbell 0:15 Slow Good Mornings 0:30 Pausing Back Squats SPECIFIC WARM UP OVERHEAD SQUATS PVC 5 Eccentric Overhead Squats (0:05 on the way down) -PVC stays over the middle of the foot -Coach athletes to pull back on the bar 5 Pausing Overhead Squats (0:03 in the bottom) -PVC stays over the middle of the foot -Coach athletes to pull back on the bar EMPTY BARBELL 3 Eccentric Overhead Squats (0:05 on the way down) -PVC stays over the middle of the foot -Coach athletes to pull back on the bar 3 Pausing Overhead Squats (0:03 in the bottom) -PVC stays over the middle of the foot -Coach athletes to pull back...Read more

American Fit Co Northwest – CrossFit Partner Metcon LETHAL LINDA (AMRAP – Reps) [Teams of 3] AMRAP 5: Deadlifts (275/185) AMRAP 5: Bike Erg Calories AMRAP 5: Bench Press (135/95) AMRAP 5: Bike Erg Calories AMRAP 5: Cleans (135/95) AMRAP 5: Bike Erg Calories * One Person Working At A TimeRead more

American Fit Co Northwest – CrossFit Hero Wod UNKNOWN HEROES (Time) *with a partner 21 Front Squats (95/65 lb) 21 Pull-Ups 21 Sumo Deadlifts (95/65 lb) 21 Push-Ups 21 Push Presses (95/65 lb) 21 Wall Walks 21 Squat Cleans (95/65 lb) 21 Burpees 21 Curtis P’s (95/65 lb) 21 Toes-To-Bars 21 Double-Unders 21 Power Snatches (95/65 lb) 21 Broad Jumps 21 Wall Balls (20/14 lb) 21 Box Jumps (24/20 in) 21 Calorie Row 21 Overhead Squats (95/65 lb) 21 Kettlebell Swings (53/35 lb) 21 Kettlebell Snatches (53/35 lb) 21 Kettlebell Taters** (53/35 lb) 21 Thrusters (95/65 lb)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Up-Dog 0:30 Row 0:30 Plank Shoulder taps 0:30 Knuckle Draggers DOUBLE UNDERS 20 Single Unders 10 High and Slow 10 Low and Fast 5, 10,15,20 Unbroken Double Unders PRACTICE ROUND 20 Double Unders 10 Sit-Ups 100m Row Recovery Flow THE SIMS (AMRAP – Rounds and Reps) AMRAP 20: 5 Unbroken Double Unders 15 AbMat Sit-ups 200/150 Meter Row 10 Unbroken Double Unders 15 AbMat Sit-ups 200/150 Meter Row 15 Unbroken Double Unders 15 AbMat Sit-ups 200/150 Meter Row …Adding 5 Double Unders to each round Bodyweight Pump Metcon (No Measure) 3×5 Strict Pullups 3x 5 each arm DB Row 3x 5 each arm Single Arm Banded Lat Pulldown 3x 10 each arm DB CurlRead more