Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 200-meter jog 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 leg swings/leg (forward and backward) :30 pike or plank hold 1 set 200-meter jog 10 single-leg toe touches/leg 10 alternating reverse lunges 10 band pull aparts :30 handstand or plank hold 1...Read More

Crossfit Garage – CrossFit Bent Over Row Pre-workout: On a 10:00 clock: Build to a heavy set of 3 Lunges, Pull & Presses (AMRAP – Rounds and Reps) – RX – AMRAP 10: 30 walking lunges 6 strict pull-ups 5 KB strict presses/arm (26/35 lb) Intended Stimulus: -5-8 rounds -Strict pull-ups in 1-2 sets -Light...Read More

Crossfit Garage – CrossFit Power Snatch + OHS 1 Power Snatch + 1 OHS Pre-workout: On an 8:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. OHS, Hops & Cals (5 Rounds for reps) – RX – 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral...Read More

Crossfit Garage – CrossFit Power Snatch + OHS 1 Power Snatch + 1 OHS Pre-workout: On an 8:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. OHS, Hops & Cals (5 Rounds for calories) – RX – 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral...Read More

Crossfit Garage – CrossFit Power Snatch + OHS 1 Power Snatch + 1 OHS Pre-workout: On an 8:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. OHS, Hops & Cals (Calories) – RX – 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar...Read More

Crossfit Garage – CrossFit Power Snatch + OHS 1 Power Snatch + 1 OHS Pre-workout: On an 8:00 clock: Practice 5-7 sets of a power snatch + overhead squat single from the floor. OHS, Hops & Cals (Calories) – RX – 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral hops over bar...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) On athlete’s choice of machine: 1 set: :20 easy pace :20 moderate pace :20 hard pace 5 PVC good mornings 10 lateral hops 1 set: :20 easy pace :20 moderate pace :20 hard pace 5 PVC pass throughs 10 hops forward and backward 1 set: :20 easy...Read More

Crossfit Garage – CrossFit Sit-ups & DLs (Time) – RX – 3 rounds for time: 50 sit-ups 30 deadlifts (95/135 lb) 12 minute time-cap Intended Stimulus: -10:00 or less -Sit-ups < 2:15 -Deadlifts < 1:15 -Light & easy DL load Front Rack Carry for Load (Weight) 10 rounds for load: 50-meter KB front rack carry...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 200-meter jog 10 leg swings/leg 10 lateral leg swings/leg 1 set: 5 inchworms :20 high knees :20 butt kickers 1 set: :15 Samson stretch/leg 5 unweighted good mornings 5 sit-ups 1 set: :15 Samson stretch/leg 5 unweighted good mornings 10 sit-ups 240409 (Time) – RX...Read More

Crossfit Garage – CrossFit Running and Bench Press (Weight) – RX – From 0:00-10:00: For time: 1,600-m run 10:00-20:00: Build to a 5-rep-max bench press. Intended Stimulus: -Hard 1-mile run w/ heavy 5-rep bench -Around 5 sets building to heavy 5-rep bench -2:00 rest between sets Stretching (No Measure) Accumulate: 1:00 banded shoulder stretch/arm Reference...Read More