Crossfit Garage – CrossFit
Weightlifting
Push Press (5×4)
Five sets of 4 reps at 65-75% current 1RM. We will retest this in the coming weeks
Metcon
TTTTD20 (Time)
25-20-15-10 reps of:
Calorie Row
16-12-8-4 reps of:
Burpee Broad-Jumps (6/4 ft)
Time cap: 15 mins
Scaling:
Lateral Burpees Over Erg
Broad Jump:
Toes start clearly behind line, feet leave ground together, heels land clearly beyond far line and together. Use standard 6’x4′ stall mat for both guys and girls, guys jumping lengthwise, girls jump width wise
Intended Response
Broad jumps measure the explosiveness of the legs and require stabilization and control to absorb the force of the body as it lands. Benefits include improved strength, acceleration, speed, balance, and even bone density
This workout is a sprint; athletes want to have rower placed directly next to where they will be performing the burpee broad jumps for quick transitions