Crossfit Garage – CrossFit

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DB Seated Strict press (6×5)

6 sets of 5 reps of Dumbbell Seated Strict Press will be done using a ‘3131’ tempo:

3-second count from shoulder to full arm extension

1-second hold at the top in full extension

3-second lowering phase

1- second pause before next rep

Athletes log TOTAL DB weight (exp: two 35’s, score is 70)


20 Minute AMRAP HSPU (AMRAP – Rounds and Reps)

50 Air Squats

400 Meter Run

30 DB Hang Snatch (Squat)


RX 45/25 (DB)

RX+ 55/35 (DB)
400m run = 8 reps

1 rep per 50 meters

108 total reps per round

Bright Spot

400m Run (Time)

Max Effort 400m Run

Hang Power Snatch



Isolation exercises allow athletes to focus on just one area. It allows one to work on proper technique and load the muscle with an exact amount of weight.

Intended Response

20 minutes on the clock cues athletes to pace themselves versus going all out, but with quick transitions. Pay close attention to proper execution and full range of motion of dumbbell squat snatches and HSPU. Catch and control breathing during air squats.

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