Crossfit Garage – CrossFit
Warm-up
Warm-up (No Measure)
EMOM 6
– 15-20 Banded Pull Downs
– 10-15 Hollow Sit Ups
– 10-20 Scap Pull Ups
COACHES: this isn’t mandatory but is helpful for people who struggle with pull ups.
ATHLETES: use this to warm up and fire up your lats for those pull ups
Gymnastics
Strict Pull Ups (5 sets x Max reps)
rest 90 sec between sets
If you have Strict Pull Ups, do 5 sets of as many reps as possible.
If you do not have strict pull ups, do 5 sets of Pull Up negatives at 31A1 (read as 3 sec down, 1 sec pause at bottom, jump back to top, 1 sec pause at top, then repeat)
Modified versions include using bands, box pull ups, and whatever else the coach decides works best. ASK A COACH FOR ASSISTANCE
Metcon
Metcon (Time)
For Time:
50 DB Thrusters 50/35
50 Air Squats
150 DU
60 WB 20/14
60 Pistols
150 DU
1:2 ratio for DU:SU
= 300 SU each time