Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets: 200-meter run :20 handstand or pike hold 10 plank shoulder taps 10 air squats 10 reverse lunges Skill Work (5 Rounds for weight) Pre-workout: Every 2:00 for 5 sets: 3 shoulder presses 3 push jerks – Build to a heavy complex. – Take the bar...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 200-meter run (slow) 10 kettlebell deadlifts 5/7-calorie row 1 set: 300-meter run (moderate) 10 Russian kettlebell swings 5/7-calorie row 1 set: 400-meter run (fast) 10 kettlebell swings 5/7-calorie row 240427 (AMRAP – Reps) – RX – 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell...Read More

Crossfit Garage – CrossFit T2B, KBs, Row (2 Rounds for reps) – RX – 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:00 calorie row – Run 400 m at the start of each interval. Intended Stimulus: -Runs in 2:15 or less -:45-1:30 to accumulate -T2B in sets of 3+ -KBs...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) PVC switch warm-up game • Athletes stand in a circle, and each athlete holds a PVC upright. • Coach calls “left” or “right,” and athletes rotate to the next PVC. • Object: ensure the PVCs do not fall as the athletes rotate. • The group must do...Read More

Crossfit Garage – CrossFit DUs, Burpees, DLs (7 Rounds for reps) – RX – 7 x 1:00 rounds of: 21 double-unders 7 burpees Max-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Intended Stimulus: -3+ DLs/round -DUs in :20 or less -Burpees done by :45 Stretching (No Measure) 1 set: 1:00 foam roll glutes/side 1:00...Read More

Crossfit Garage – CrossFit DUs, Burpees, DLs (7 Rounds for reps) – RX – 7 x 1:00 rounds of: 21 double-unders 7 burpees Max-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Intended Stimulus: -3+ DLs/round -DUs in :20 or less -Burpees done by :45 Stretching (No Measure) 1 set: 1:00 foam roll glutes/side 1:00...Read More

Crossfit Garage – CrossFit WBs & Strict Muscle-Ups (Time) – RX – For time: 50-40-30 Wall-ball shots (14/20 lb) (9/10 ft) 5-4-3 Strict muscle-ups 17 minute time-cap Intended Stimulus: -15:00 -50 WBs in 4:00 or less -5 strict muscle-ups in 2:00 or less Skill Work (Checkmark) Post-workout: 2 sets: 30 V-ups 40 tuck-ups 50 hollow...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 1 set: 10 ring rows 10 knee push-ups 10 air squats to a medicine ball 1 set: 5 scap pull-ups 5 push-ups 5 medicine-ball front squats – Hold the bottom of each squat for :01. 2 sets: 1-5 strict or foot-assisted pull-ups 1-5 hand-release push-ups 8 wall-ball...Read More

Crossfit Garage – CrossFit General Warm-up (No Measure) 2 sets with a partner: :30 med-ball chest passes :30 med-ball underhand tosses :30 med-ball side passes/side :30 med-ball squat + throw – Rest :20 between sets. Power Clean (- RX – For load: 3-3-3-3-3-3-3 Power clean – INTERMEDIATE – Same as Rx’d – BEGINNER – Same...Read More

Crossfit Garage – CrossFit Power Clean (- RX – For load: 3-3-3-3-3-3-3 Power clean) Intended Stimulus: -Lift every 3:00 -Unbroken sets of 3 -Build to a 3-rep-max -Start between 60-70% of 1-rep Skill Work (AMRAP – Reps) Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set of the day. Stretching (No Measure)...Read More