American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL/SPECIFIC WARM UP 0:30 Active Spiderman 0:30 Knuckle Draggers 0:30 Side to Side Lunge 0:30 Walking in Active Samson 0:30 Alternating Quad Stretch 0:30 Side Shuffle out and back 0:30 High Knees 0:30 Butt Kicks 0:30 Kip Swings PRACTICE ROUND 10 Air Squats 200m Run 6 Sit-Ups 4 Push-Ups 2 Bar Muscle Ups Metcon ME, MYSELF & I (Time) 5 Rounds For Time [40 Minute Cap]: 50 Air Squats 400 Meter Run 30 Sit-ups 20 Push-ups 10 Bar Muscle UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 1:00 Bike 0:30 Inchworm to Push Up 0:30 Downdog 0:30 Active Samson 1:00 Bike 0:30 Active Spiderman 0:30 Knuckle Drags 0:30 Alternating Side Lunge Recovery Flow Metcon (Calories) AMRAP 20: 5, 10, 15, 20…Calorie Bike 50m Sandbag Carry Mobility Mobility Warm Up (No Measure) Upper Body 1. Thoracic Opener: 1 min. 2. Shoulder Stretch on Rig: 1 min. 3. Wrist Stretches: 1 Min. Lower Body 1. Couch Stretch: 2 min. each side 2. Pigeon Pose: 2 min. each side 3. Butterfly: 90 sec. 4. Elbow to Floor Lunge: 1 min. each side 5. Straddle: 1 min. 6. Bottom of Squat Hold: 1 min.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 300m Run 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Building up to 85-90% 5 @ 30% 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 1 @ 75% 1 @ 80% Load bar to 85-90% Alternate between your Deadlifts and Strict Press Strength Deadlift (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 Deadlifts and Strict Press (on the 2:00) Shoulder Press (10×2 @ 85-90%) Optional Extra Metcon (No Measure) Spend 10:00 working on getting on your handsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 100m Run 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 Clean 4. Wild West Drill 5. Clean Drop 6. Power Clean Skill Metcon (Checkmark) EMOM 10: 1 Pausing Clean + 1 Pausing Jerk *2 second pause in the catch of both the clean and jerk Metcon THE SWEET ESCAPE (Time) 15 Unbroken Clean & Jerks(135/95) 1200m Run 12 Unbroken Clean & Jerks(135/95) 1200m Run 9 Unbroken Clean & Jerks(135/95) 1200m Run [Every Break]: 200m RunRead more

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