American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: :30 Jump Rope 10 Air Squats 10 Pass Throughs 10 Front Squats 10 Pushups Strength 4RM Front Squat (4 Rep Max) We will have 20:00 to find a 4 rep max4 @ 30% 4 @ 40% 4 @50% 4 @60% 4 @ 70% 4RM Attempt @ 80% 4RM Attempt @ 85% Metcon CrossFit Quarterfinal 21.1 (Time) 3 rounds of: 10 strict handstand push-ups 10 dumbbell hang power cleans 50 double-unders Rest exactly 1 min., then: 3 rounds of: 10 kipping handstand push-ups 10 dumbbell shoulder-to-overheads 50 double-unders Dumbbells – (50/35) Time cap: 10 min.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) EMOM 30: 1- 1:00 Row 2- 1:00 Plank 3- 1:00 Bike 4- 20 Good Mornings 5- 200m RunRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) FOAM ROLL: Quads – 1 min each side Lats – 1 min each side Calves – 1 min each side WARMUP: 2 Rounds: 1:00 Row/Bike :30 Bar Hang 10 Air Squats 25′ Banded Monster Walk 15 Band Pull Aparts CLEAN & JERK WARMUP: (5 reps each) Jump+Shrug High Pull Power Clean Strict Press Push Press Push Jerk Power Clean and Jerk CLEAN BUILD UP: 6 sets: Set 1: 5 Power Clean and Jerks (light) Sets 2,3,4: 3 Power Clean and Jerks (moderate) Sets 5,6: 2 Power Clean and Jerks (workout weight) Metcon Metcon (AMRAP – Reps) 10 1 Minute Rounds: 20 Air Squats Max Clean and Jerks (155/105) Rest 2:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 8: 200m Run 5 Ring Rows :10 Ring Row Hold 5 DB Strict Press :20 Plank Gymnastic Stamina Metcon (No Measure) 4 Rounds For Quality: 8 DB Strict Press 8 Strict Box Dips 12 Pushups Rest 2:00 Metcon Metcon (Time) 600m Run 5 Rope Climbs 600m Run 25 Chest 2 Bar Pullups 600m Run 50 Ring RowsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Bike/Run/Row 10 Inchworms :20 Plank 10 Good Mornings 5 Down Dog Pushups Strength Deadlift (5×5) We will build to a heavy set of 5 for the deadlifts today, we will have 15 to build to a heavy set. Metcon Metcon (AMRAP – Reps) Three 5 minute rounds of: 200m Farmer’s Carry (53/35) -then as many reps as possible of: 5 Burpees 10 Kettlebell Swings (53/35) Rest 2 minutes between roundsRead more