Crossfit Garage – CrossFit
Weightlifting
Deadlift (1×1)
We are determining a new 1RM today! Take most or all of class today to work towards this
Example Warmup Sets:
*following general empty barbell warmup and 1-2 light sets*
40-50% x 8 reps
60% x 5 reps
70% x 3 reps (rest 2 mins)
80% x 1 rep (rest 3 mins)
90% x 1 rep (rest 5 mins)
Attempt new Max
Active Recovery
These are all OPTIONAL – extra accessory/cool down exercises that can be done if time permits after weightlifting portion
Accessory Work
3 Rounds:
8 PVC Good Mornings
:30 Banded Lat Stretch on rig (per arm)
:30 Pigeon Stretch (per leg)
:30 Couch Stretch (perleg)
*post-workout stretches – Not for Measure*
2k Row (Time)
Max Effort 2k Row
Easy, cool down pace
1-Mile Run (Time)
Max Effort 1-Mile Run
easy pace