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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 8:00] LINE DRILLS 10 Meters. . . Walking Inchworm Walking Spiderman Walking Samson Alternating Side Lunge Knuckle Drags Walking Quad Stretch Walking Cradle Stretch Walking High Kicks Skips Side Shuffle Slow Jog 100m Run SPECIFIC WARM UP [8:00 – 20:00] 5 Jumps for Height (on the ground; not on box) 5 Med Ball Squats [Coach: aggressive hip extension] 5 Box Jumps Landing with Legs “Straight” (slight bend in the knee) 5 Med Ball Squat Jumps [Coach: aggressive hip extension] [Coach: athletes need to finish each rep with legs straight and hips extended] 5 Box Jumps [Coach: athletes need to keep heels down during the squat and hips must go below knees] 5 Wall Balls Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# /...Read more