American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) AMRAP 7: 1:00 Bike 10 Spiderman Lunge and Reach 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts Strength Front Squat (1 Rep Max) We will be spending 30:00 finding a 1RM on our front squat and our back squats. Lets take our time building up to our heavy reps today. A good build up on our percentages today would be as follows: 5@ 50% 3@ 60% 2@ 70% 1@ 80% 1@ 85% 1@ 90% 1@ 100% 1@ 110% Back Squat (1 Rep Max) We should look at the same percentage jump as the front squats, however we should be feeling pretty warmed up from doing our front squats first, we should need less jumps to get to our 1RM Metcon Metcon (No Measure) EMOM 12: 1 – 50 DUs 2 –...Read more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 3 Rounds: 1:00 Ski/Row 10 Down Dog Pushups 10 Ring Rows 50′ Double KB Front Rack Carry Metcon Round of Applause (Time) 4 Rounds: 12/9 Cal Bike 30 DB Snatches (50/35) 12/9 Cal Bike 100′ DB Overhead Lunge (50/35) Accessory Work Metcon (Weight) 9-7-5-3 Barbell Bench Press 30 Banded Pull-Apart after each setRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 10 Box Step Ups 10 Ring Rows :30 Shoulder Taps :30 Bike CLEAN: 1 Round at (Hips, Knee, Mid Shin) 5 Dip and Drive 5 Shrug 5 Shrug High Pull 5 Elbows 5 Power Clean JERK: 5 Dip and Hold 5 Dip Drive 5 Dip Pause Press 5 Push Jerks Metcon X-Factor (AMRAP – Rounds and Reps) 5 Rounds for Time (18:00 Cap) 12 Burpee Box Jump Over (24/20) 5/3 Bar Muscle Ups or 12 Pullups “X” Clean and Jerks Round 1 – 15 Clean and Jerks (135/95) Round 1 – 12 Clean and Jerks (155/105) Round 1 – 9 Clean and Jerks (185/135) Round 1 – 6 Clean and Jerks (225/155) Round 1 – 3 Clean and Jerks (245/165)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) 30 Minute Cardio Machine at Recovery Pace Every 3:00 Starting at 0:00 10 Ring Rows 10 PushupsRead more

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 Minutes for Quality: 20 Jump Rope 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Front Squats 5 Deadlifts 250m Row Skill Hang Cluster (10×2) EMOM 10: 2 Hang Clusters *Use this time to really dial in the technique today Metcon That Escalated Quickly (Time) 3 Rounds: 9 Front Squats (95/65) 25 Double Unders 500m Row 3 Rounds: 9 Thrusters (95/65) 25 Double Unders 500m Row 3 Rounds: 9 Hang Clusters (95/65) 25 Double UndersRead more