Crossfit Garage – CrossFit
Metcon
BackSquat HSPU Row (Time)
For time:
30 Back Squats 135/95
30 HSPU
1000m Row
Back squats can be taken from rack but please be conscientious of athletes kicking up onto wall for HSPU
*begin next Metcon ten minutes after completing the above
Metcon
8 min AMRAP (Time)
6 Power Cleans 135/95
8 Ring dips
10 Jumping lunges (5/leg)
Scaling options for ring dips: banded ring dips, matador/banded matador, bench dips, box dips
Bright Spot
Back Squat
HSPU
1000m Row (Time)
Max Effort 1000m Row
1000m Row (Time)
Max Effort 1000m Row
Intended Response
Athletes should not be able to do the Back Squats or the HSPU unbroken; choose a weight that is manageable in sets of 5-10, and break up the HSPU similarly.
Cleans, dips and lunges should be unbroken here. Short workout time cues athletes to move quickly with short rest periods and smooth transitions. One round + per minute is manageable.