American Fit Co Northwest – CrossFit Recovery Flow Metcon (No Measure) 10 Rounds: 250m Row 8 DB Strict Press 4 Strict Pullups Strength Metcon (Weight) Bench Press 6, 6, 4, 4, 2, 2 6’s @ 85% 4’s @ 90% 2’s @ 95% *Based off of 5RM BenchRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP [5:00-10:00] Get Hot 5:00 AMRAP: 12 Jumping Jacks 10 Box Step Ups 8 Up-Downs 6 Push-Ups SPECIFIC WARM-UP [10:00-25:00] Fan Bike (5:00) 1:00 Easy (conversational pace – happy to chat) :30 Alternating Samson Stretch 1:00 Moderate (less conversational – struggle to chat) :30 Hamstring Stretch 1:00 Hard Pace (cannot converse – leave me alone 😉 The order of operations for the DB Hang Power Clean requires we flex at the hips (“bend”), extend the hips and elevate the arms (“swing”), and finally…pull the elbows fast (“snap”). If the order is out of sequence, the movement becomes harder and we will be less efficient. The DB Hang Power Clean is a Core-to-Extremity Movement Pattern. Bend-Swing-Snap! Dumbbell Hang Power Clean (5:00) 5 Double DB Romanian Deadlifts 5 Double DB Swings to Hip Height 5 DB Hang Power Cleans (pause in...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 2 Round: :60 Jump Rope (Double or Single) :60 Squat Hold :60 PVC Pass Through / Around the World (:30 of each) :30 Jump Rope (Double or Single) :30 Air Squat :30 PVC Overhead Squat Hold Squat Build Up: 3 @ 40% 3 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% Strength Metcon (Weight) Back Squats 6, 6, 4, 4, 2, 2 6’s @ 85% 4’s @ 90% 2’s @ 95% *Based off of 5RM Back Squat Metcon COMPOUNDING INTEREST (Time) 5 Rounds: 30 Double Unders 10 Overhead Squats (75/55) Directly Into 1 Round: 30 Overhead Squats (75/55) 100 Double UndersRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP Activate/Get Hot 2 Rounds: 1:00 Row :10 Static Hang + 1 Pull-Up (on the rope) 10 DB Romanian Deadlifts 10 Single DB Strict Press 10 Slow Abmat Sit-Ups SPECIFIC WARM-UP FOCUS: [THEME] – “Patient & Smooth” While we want to move fast and get results, the path to results also requires knowing your athletic capacity relative to your technique. It’s easy to go fast and move poorly. It is NOT easy to move fast and well. Sometimes (most times), moving a little slower and being more patient will garner results quicker. Today, we will focus on where we can be patient to optimize our performance and decrease risk. Row :30 – Row at Game Pace (log calories) Rest 1:00 :30 – Row at Game Pace w/ “patience” (log calories) DB Power Snatch :10 Set-Up Hold (Right & Left)...Read more

American Fit Co Northwest – CrossFit Hero Wod THE THIRTEEN (Time) 13 Rounds: 26 Calorie Row 8 Strict Pullups 21 Shoulder to Overhead (95/65) *Split work with a partnerRead more