Crossfit Garage – CrossFit

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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

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