Crossfit Garage – CrossFit

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Weightlifting

Back Squat (6×4)

**6 sets of 4 reps using 75% of 1RM

Rest :90-2:00 between sets

Metcon

Row repeats (Time)

Row

500m

Rest 90sec

500m

Rest 3min

500m

Bright Spot

500m Row (Time)

Max Effort 500m Row

Why?

There is the tendency for new CrossFit athletes to avoid heavy days entirely or execute them incorrectly. However, CrossFit is a strength-and-conditioning program. While people sometimes characterize CrossFit by the mixed-modal workouts for time (“met-cons”), this is a limited view. Days devoted to strength training are an essential variant of CrossFit and are also “CrossFit” workouts.