Crossfit Garage – At Home

Workout Notes

– Complete the round of 15 or further.

– Moderate DB load (35/50 lb).

– Scale HSPU reps to 2-4-6… or even 1-2-3…, reduce the DB load and/or scale to just 1 DB to maintain sets of 3, and maintain the volume of the shuttle runs.

Warm-up (No Measure)

3 sets:

3 inchworms

5 push-ups

7 DB deadlifts

5 shuttle runs

– Use two DBs.

1 set:

:20 handstand hold

3-5 kipping handstand push-ups

3 DB cleans

3 DB jerks

3 DB clean and jerks

1 set:

5 shuttle runs

5 handstand push-ups

5 DB clean and jerks

Skill Work (Weight)

Pre-workout:

EMOM 5:

3 DB hang squat clean and split jerks

– Use two DBs.

Equipment Option (AMRAP – Rounds and Reps)

AMRAP 20:

3-6-9-12-15… etc.

Handstand push-ups

DB clean and jerks

Shuttle runs (25 ft)

– Use two DBs.

Bodyweight Option (AMRAP – Rounds and Reps)

AMRAP 20:

3-6-9-12-15… etc.

Handstand push-ups

Broad jumps (4 ft)

Shuttle runs (25 ft)

– Use two DBs.

Stretching (Checkmark)

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch