American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike :20 Bar Hang :40 Wall Sit 8 Empty Bar Strict Press Strength Strict Press (4×3 @ 75%) w/ 6 second negative Metcon LYNNE’S TWIN (AMRAP – Reps) AMRAP 20: 500 Meter Bike Erg Max Unbroken Bench Press (135/95) 500 Meter Bike Erg Max Unbroken Strict Pull-upsRead more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 30: (Teams of 2) Partner 1: 20 Ab Mat Situps 20 Double DB Lunges (50/35) Partner 2: 500/400m Row *Every 5:00, starting at 0:00, 7 Syncro BurpeesRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Active Samson 0:30 Knuckle Draggers 0:30 Push-Up to Down Dog 0:30 Cradle Stretch 200m Jog TECHNIQUE & BUILD DEADLIFT with an empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Stiff Legged Deadlifts 5 Deadlifts pausing at each position; Mid shin, Above the Knee, Pockets. 5 Deadlifts w/ 6 second negative get workout weight on the bar Strength Deadlift (4×3 @ 75% w/ 6 second negative) Metcon WELL ROUNDED (Time) 5 Rounds For Time: 3 Clean and Jerks (155/105) 200 Meter Run 1 Round of “Cindy”Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP 0:30 Bike 0:30 Active Samson Stretch 0:30 Knuckle Draggers 0:30 Bike 0:30 Active Twisted Cross 0:30 Inchworm to Push-Up TECHNIQUE & BUILD BIKE 0:30 Easy Bike 0:15 Bike, 65 Rpm (subtract 20 Rpm for fan bikes) 0:15 Bike, 75 rpm 0:15 Bike, 80 rpm 0:15 Bike, 85 rpm 0:15 Bike, 90 rpm 0:15 Bike, 95 rpm, adjust damper to maintain rpm SPECIFIC WARM UP DB BENCH 10 DB Bench Light Weight 7 DB Bench Moderate Weight 5 DB Bench Workout Weight FARMERS CARRY 5 Suitcase Deadlifts (each side) 10 Double Dumbbell Deadlifts 50m Farmers Carry Recovery Flow Metcon (No Measure) 7 Rounds: 2:00 Bike Calories 2:00 DB Bench Press 1:00 Farmer’s CarryRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM UP [5:00 – 9:00] ten meters of each Alternating Quad Stretch Knuckle Draggers Cradle Stretch Walking Active Samson Side to Side Lunge Heel Walk Toe Walk High Knees Butt Kickers 200m Jog TECHNIQUE & BUILD DOUBLE UNDERS 0:20 Low & Fast Single Unders [Coach: Keep hands to hips, the further the hands get from the body the shorter the rope becomes] 0:20 High and Slow Single Unders [Coach: Jump on the balls of the feet, no pulling heels to the butt or toes coming up into a hollow position] 20 Penguin Hops [Coach: Tap pockets twice at the top of each jump] 20 Double Unders SPECIFIC WARM UP HANG SNATCHES with a PVC pipe 0:20 Snatch Grip Deadlifts 0:20 Snatch High Pulls 5 Hang Snatch High Pulls 5 Hang Power Snatches get workout weight on the bar PRACTICE...Read more