American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Run 30 Jump Rope 50′ Single DB Carry -then- 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Romanian Deadlifts Strength Pausing Clean Deadlifts (Weight) Pausing Clean Deadlifts 5×1 2s Pause Off Floor 2s Pause Knees 2s Pause Mid Thigh 2s Pause Standing 2s Pause Mid Thigh 2s Pause Knees 2s Pause Off Floor– Looking to build strength in our pull through position holds today. – These are 5 single deadlift reps with a total of 7 pauses on the way up and on the way down. -Since this is our clean grip deadlift, let’s be sure we have a double overhand grip on the barbell. All Percentages are based off a 1RM Clean and Jerk: Set 1 – 70% Set 2 – 75% Sets 3,4,5 – 80% Metcon Handle...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 1:00 Bike 20 Band Pull Aparts 5 Pushup to Down Dog 10 Walking Lunges BENCH PRESS PREP: 10 Reps w/ Empty Bar Set 1: 60% Set 2: 70% Set 3: 80% Strength Metcon (Weight) Bench Press: PART A: @ 90% of 5RM 1 Tempo Pausing Bench Press (4s down, 2s pause, regular up) 1 Tempo Bench Press (4s down, regular up 1 Bench Press On the 2:30 PART B: 1 Set Max Reps Bench Press @ 70% of 5RM-These are 3 consecutive reps. The first will have a 4s negative, a 2s pause at the chest, followed by a regular press out of the bottom. The second rep has a 4s negative, no pause, followed by a regular press from the bottom. The last rep is a regular bench press with no tempo or pause. –...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 200m Row 8 Knee Raises 10 Box Step Ups 10 Barbell Back Squats BACK SQUAT BUILD UP: (Based off 5RM) 7@ 40% 5@ 50% 3 @ 60% Strength Metcon (Weight) BACK SQUAT WAVES (Based off 5RM) One Set Every 2:00 Wave #1: 7 Reps @ 65% 5 Reps @ 70% 3 Reps @ 75% Wave #2: 7 Reps @ 70% 5 Reps @ 75% 3 Reps @ 80% Wave #3: 7 Reps @ 75% 5 Reps @ 80% 3 Reps @ 85% Metcon Metcon (AMRAP – Rounds and Reps) “Quadratic Formula” AMRAP 12: 18/12 Calorie Row 15 Box Jump Overs 12 Toes to Bar 9 Double Dumbbell ThrustersRead more

American Fit Co Northwest – CrossFit Partner Workout Metcon (Time) 30 Sync Toes-to-Bars 40 Sync Dumbbell Snatches (50/35) 50 Sync Burpees 40 Sync Dumbbell Snatches (50/35) 30 Sync Toes-to-Bars Saturday Swole Session Metcon (AMRAP – Reps) AMRAP 12 Minutes 8 Bench Presses (165/110) 8 Strict Pull UpsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike 14 Alternating Lunges 5 Down Dog to Pushups 14 Air Squats 5 Ring Rows Accessory Work Metcon (No Measure) 3 Round for Quality: 15 Banded Hip Thrusts 12 Lateral Box Step Ups (6 each leg) 9 Barbell Bent Rows Strength Box Squat (EMOM 10 x 2 Reps) -All sets at 55% of 5RM Back Squat *Set up box to just below parallel *Pause for 1 second on box then focus on speed on the way up Metcon (Weight) On the 3:00 x 3 Rounds: 50′ Double Dumbbell Walking Lunge -Build in weight across all 3 setsRead more