American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Run/Row/Bike/Ski 5/5 Spiderman Lunge and Reach 5/5 Staggered Good Mornings 5 Pushups to Down Dog Stretch Strength Deadlift (5×5) Metcon Metcon (AMRAP – Reps) AMRAP 10: 1, 2, 3, 4, 5, 6…. Deadlifts (225/155) 2, 4, 6 ,8, 10, 12….. PushupsRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 50 Calorie Row 50 Single DB Shoulder to Overhead 50 Wallballs 50 Toes to Bar 50 Wallballs 50 Single DB Box Stepups 50 Calorie RowRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Bodyweight Good Mornings 0:30 Knuckle Draggers 0:30 Active Samson 0:30 Pausing Glute Bridges 0:30 Bike TECHNIQUE & BUILD DEADLIFT with an empty barbell 0:15 Slow Good Mornings 0:15 Back Squats 0:15 Stiff Legged Deadlifts get one set of plates on the bar Athletes should pull the tension out of the bar before it leaves the ground, elbows are fully extended in the setup then athletes will pull just enough that theres tension in their upper body, they should be able to hear the bushing or bearing in their barbell pull to the top of the cylinder each time, so turn down the music and let em hear it! 5 Deadlifts, coach led [Coach: Set-up, establish tension, stand, reset] get workout weight on the bar [2:00] SPECIFIC WARM UP CHEST TO BAR 10 Scap Retractions...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Machine 10 Scap Pullups :10 Top of Ring Hold 5 Jumping Pullups :10 Bottom of Ring Hold 3 Strict Pullups 3 Strict Ring Dips Recovery Flow Metcon (AMRAP – Reps) EMOM 20: 1-2: Calorie Machine 3: Strict Pullups 4: Strict Dips Skill Metcon (No Measure) Squat Clean Technique Work 15:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Row 1:00 Child’s Pose WALL BALLS 5 Squats to Med. Ball 5 Med. Ball Front Squats 5 Med. Ball Thrusters 5 Wall Balls DUMBBELL SNATCHES 10 Alternating Dumbbell Deadlifts 5 High Pulls, Each Arm [Coach: Hips Extend then arms pull, “zip up the jacket, elbow stays above the dumbbell] 8 Alternating DB Snatches BOX JUMPS 8 Box Step-Ups 6 Box Jumps to step down TECHNIQUE & BUILD PUSH PRESS 5 Strict Presses, Pausing Overhead 5 Dip and Hold 5 Dip, Hold, Drive 5 Push Press Strength Push Press (7×2) Metcon CHIPPER GONE BAD (Calories) AMRAP 18: 100 Wallballs (20/14) [9/6] 80 Dumbbell Snatches (50/35) 60 Box Jumps (24″/20″) 40 Double Dumbbell Push Press (50’s/35’s) Max Calorie RowRead more