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

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 200m Run -then- 5-4-3-2-1 Down Dog to Pushup *20 Band Pull Aparts b/t each set Strength Bench Press (5RM) – Aiming to find a baseline in which we will build upon throughout this cycle. – A good place to shoot for is around 80% of your current 1RM back squat – Record your heaviest set of 5 Recovery Flow Metcon (No Measure) AMRAP 25: 800m Run 50 Ab-Mat Sit Ups 40 Walking Lunges 30 Burpees 20 Russian Kettlebell Swings 1:00 PlankRead more