American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Kang Squats Building up to 85-90% 5 @ 30% 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 1 @ 75% 1 @ 80% Load bar to 85-90% Warm up to your weighted pull-up weight between sets of Back Squats Strength Back Squat (10×2 @ 85-90%) For today’s strength day we will be going through lots of very heavy reps today. We will be alternating between the Back Squats and Weighted Pullups (on the 2:00) Weighted Pull-ups (10×2) Optional Extra Metcon (No Measure) EMOM 10: 1-3 Ring Muscle Ups/TransistionsRead more

American Fit Co Northwest – CrossFit Partner Metcon Seara Burton (Checkmark) On the 0:00 2 mile run From 20:00 – 35:00 AMRAP 15: 24 Air Squats 16 Bench Press (135/85 8 Deadlifts (225/125) *Split reps as neededRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Jump Rope 10 PVC Pass Throughs 10 PVC Good Mornings The Burgener Warmup (5 reps of each) 1. Down and Up 2. Elbow High and Outside 3. Muscle Snatch 4. Snatch Land 5. Snatch Drop 6. Hang Power Snatch Strength Deadlift (4×3 @ 80%) 6 second negative Metcon THE REST IS HISTORY (Time) 2 Rounds: 20 Bar Facing Burpees 15 Power Snatches (135/95) 100 Double Unders Rest 2:00Read more

American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) EMOM 30: Minute 1: Calorie Bike Minute 2: 1 Rope Climb + Max Shuttle Runs Minute 3: REST Skill Metcon (No Measure) EMOM 15: 1 Power Snatch + 1 Squat SnatchRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Row 0:30 Active Spiderman 0:30 Push-Up to Down-Dog 0:30 Row 0:30 Straight Legged Sit-Ups 0:30 Pausing Glute Bridges TECHNIQUE & BUILD **BACK SQUAT** **with an empty barbell** 0:15 Good Mornings 0:15 Back Squats 0:15 Kang Squats 0:30 Pigeon Pose (right side) 0:30 Pigeon Pose (left side) 5 Single Dumbbell Goblet Squats 5 Double Dumbbell Front Squats 5 Single Dumbbell Push Press (each side) 3 Single Dumbbell Thrusters (each side) 4 Double Dumbbell Thrusters 5 Pausing Back Squats [Coach: we want athletes to break backward with their hips and forward with their knees at the same rate, not leading with their hips (a good morning) or leading with thier knees. Imagine a rope tied around their waist and another around their knees pulling them forwards and another pulling them backwards around their waist. Strength Back Squat (4×3...Read more