American Fit Co Northwest – CrossFit Partner Metcon Casino Royale (AMRAP – Rounds) AMRAP 20: 20 Hang Power Cleans 20 Front Squats 20 Push Press 20 Cal Bike (95/65) Accessory Work Metcon (No Measure) 5 Rounds for Quality: 8 DB Bench Press w/ 3 second negative 8 Chin Ups w/ 3 second negative 20 Banded Tricep Press Downs 20 Banded Bicep Curls Rest 2:00Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 250m Row 10 Spiderman Lunge and Reach 10 Ring Rows 10 Pass Throughs 10 PVC Overhead Squats Snatch Warmup: (1 Round with PVC, 1 Round with Barbell) SHRUG HIGH PULL MUSCLE SNATCH BEHIND THE HEAD PUSH PRESS POWER SNATCH Skill Snatch Technique On the 2:00 x 5 Rounds: 1 Hang Snatch Pull 1 Hang Snatch High Pull 1 Hang Power Snatch Percentages based off 1RM Power Snatch: Set 1: 30% Set 2: 35% Sets 3, 4, 5: 40% Metcon Muscle Memory (Time) 5 Rounds: 12 Box Jump Overs (24/20) 9 Power Snatches (95/65) 6 Burpee PullupsRead 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 Workout Metcon (AMRAP – Rounds) AMRAP 25: 1000m Bike 7 Strict Pullups 500m Row 25 Band Pull ApartsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Row 50′ DB Overhead Carry 10 Cossack Squats 10 Down Dog to Pushups 5 DB Deadlifts 5 DB Power Cleans 5 DB Strict Press Strength Metcon (No Measure) Seated DB Alternating Strict Press 5×5(each arm) Metcon Metcon (5 Rounds for time) 5 Rounds on the 4:00 30 Air Squats 20/15 Calorie Row 7 DB Clean and Jerks (35/25)Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) Running Warmup: DYNAMIC FLEXIBILITY • Leg swings (10 right leg front to back, left, right side, left side) • Ankle rotations (10 right & left ankle, clockwise and counter clockwise) HIP MOBILITY (10 YARDS ON EACH SIDE PER EXERCISE) • Side high knee karaoke drill • Walking while pulling knee to chest • Walking pulling inner ankle up to chest DRILLS (1X 10 YARDS W/ 10 YARD WALK BETWEEN EFFORTS) • Walking lunges with pelvic tilt (hip flexor stretch) • Walking lunges with torso twist towards side of extended knee • Woodpecker (stand on 1 leg, bend at waist, touch ground with both hands, while the other leg pivots up and back to 90 degree position from the ground) • Toe touches: marching opposite hand to touches • High knees • Butt kicks (knee pointed to ground) • Straight legs...Read more