American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) TRASHBALL!! Partner Metcon Metcon (AMRAP – Rounds) AMRAP 20: 25′ Dumbbell Overhead Lunge 8 Pullups 25′ Dumbbell Overhead Lunge 8 Burpees Over Dumbbell Partners alternate roundsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 12 Air Squats 10 KB Deadlifts 8 Ring Rows 6 DB Strict Press 4 Pushup to Down Dog Accessory Work Metcon (No Measure) 3 Rounds for Quality: 12 Kettlebell Deadlifts 12 DB Strict Press 12 Lawnmowers (6 each side) Metcon Metcon (AMRAP – Rounds) AMRAP 15: 200m Run 30 Wallballs 15 Deadlifts (255/175)Read more

American Fit Co Northwest – CrossFit Warm-up Mobility Warm Up (No Measure) Upper Body 1. Puppy Pose: 1 min. 2. Shoulder to Floor: 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. Pike: 1 min. 5. Straddle: 1 min. 6. Kneeling Split: 1 min. Recovery Flow Metcon (No Measure) 2000m Bike 200m Sled (Push or Pull) 1500m Bike 150m Sled (Push or Pull) 1000m Bike 100m Sled (Push or Pull) 500m Bike 50m Sled (Push or Pull)Read more

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