American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 5 Rounds: 20 Band Pull Aparts 10 Air Squats 5 Pushups to Down Dog Strength Bench Press (7×5) Goblet Squat (7 x 8-10) Accessory Work Metcon (No Measure) Tabata (8 Rounds: 20 seconds on 10 seconds rest) Jumping Lunges Plank HoldRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 8 Scap Retractions 6 Box Step Ups 4 DB Deadlifts Metcon Metcon (AMRAP – Reps) 3 Rounds: 1:00 Pullups/Ring Rows 1:00 Box Step Ups 1:00 Calorie Bike 1:00 Dumbbell Snatches 1:00 Single Arm Farmer’s Carry 1:00 RESTRead more

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