American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 100m Run 10 Alternating Step Ups 5 Down Dog to Pushup 5 Slow Burpees C. STRENGTH / GYMNASTICS Metcon (No Measure) 5 Rounds Not For Time: 5 Strict HSPUs or DB Press 5 Strict Ring or Box Dips 5 Pushups Metcon Single Tasking (AMRAP – Rounds and Reps) AMRAP 18: 10 Lateral Burpees Over Dumbbell 10 Dumbbell Box Step Ups (24″/20″) 10-20-30-40-50…. Single Dumbbell Hang Clean and Jerks (50/35) ….Continue to add 10 reps to the dumbbell hang clean and jerks each round.Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds for Quality: 1:00 Bike 8 Ring Rows 8 Front Squats 25′ Barbell Overhead Carry Strength Tempo Front Squat On the 2:00 x 5: 3 Tempo Front Squats Tempo: 3s Down, 3s Hold, 1s Stand-Looking to build some raw strength in the front squat today with slow and controlled reps. -Tempos and pauses take out the “bounce”athletes tend to use coming out of the bottom of regular squats and really puts the focus on properly using every muscle group in the legs and flutes. -Start at 60% of your 1RM Front Squat and work up to a moderate set of 3. Metcon Metcon (AMRAP – Reps) AMRAP 12: 15 Pullups 12/9 Calorie Bike 9 Thrusters (95/65)Read more

American Fit Co Northwest – CrossFit Partner Metcon Metcon (Time) 240 Wallballs 240 Calorie Row *Partition Reps as needed Bodyweight Pump Metcon (No Measure) 4 Supersets: 15 Banded Strict Pullups 15 Banded Strict Ring Dips -Rest 2:00- 4 Supersets: 15 Ring Rows 15 Push upsRead more

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