Crossfit Garage – CrossFit Warm-up (No Measure) “Thunderstruck” – (air squats) into: 3 Rounds: 8 WB Front Squat 8 Groiners 8 V-Ups/Tuck-ups Weightlifting Front Squat (2×3, 2×2) *building – use 11/22 for reference Metcon WB Clean Toes-to-Bar (AMRAP – Rounds and Reps) AMRAP X 12 20 WB Cleans (20/14) 12 T2B Bright Spot Wallball Clean...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 4 RDS @ Increasing Intensity 15/12 Calorie Row 5/5 Single Arm DB SDHP 6 Push-Up to Pike Metcon 24 amrap row db snatch up down push up (AMRAP – Rounds and Reps) AMRAP X 24 50/40 Cal Row 40 Alt. DB Snatches (50/35) 30 Up-Downs 20 Hand...Read More

Crossfit Garage – CrossFit Snippet (Time) 50 Cal Row Buy-In 4 Rounds 10 Thrusters 115/85 50 Double-unders 12 Push-ups 50 Cal Echo Cash-out Rx+ 135/105Read More

Crossfit Garage – CrossFit Metcon Axel (Time) 6 Rounds for Time w/ Weight Vest (20/14) 9 Box Jumps (24/20) 11 Sit-Ups 12 WBs (20/14) Starting at 1:00, perform 1 Burpee at the top of each minute Cool Down :45/side Standing Calf StretchRead More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 6 8 Banded Good Mornings 8 Up-Downs 8 Scap Pull-Ups 8 Kip Swings 2 Sets – building: 5 Tempo DL (2121) Weightlifting Tempo Deadlift (5×5) Every 2:30 x 5 sets 5 Tempo DL (2121) + 4-6 Strict Pull-Ups*building Metcon DL Burp Toes + Clean (AMRAP –...Read More

Crossfit Garage – CrossFit Warm-up Warm-up (No Measure) 400m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L) Into.. 200m Jog...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) 2 Rounds: 10/8 Cal Bike 8 Strict Press —> Push Press 10 Elbow Rotations Split Jerk Prep: 1×3 – 3 sec pause in receiving position (empty bar) 1×3 – 2 sec pause (light load) 1×2 – 1 sec pause (light-moderate load) Weightlifting Split Jerk w/ 1-sec Pause Overhead...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 4 RDS 200m run 10 Straight leg sit-up 10 Plank Shoulder Taps 10 Step-Ups→ Transition to Box Jumps @ Halfway Metcon Metcon (AMRAP – Rounds and Reps) AMRAP X 20 800m run 40 Sit-Ups 20 Tuck Jumps LEVEL UP OPPORTUNITY: All runs sub 5 minutes (Conditioning...Read More

Crossfit Garage – CrossFit Warm-up (No Measure) AMRAP X 7 Squat w/ Thoracic Twist (4/side) Bodyweight SL Romanian DL (4/leg) 10 Banded Lat Pulldowns 10 Alt Deadbugs Empty bar – 3 reps each: Clean Grip DL Down Shrug Down Shrug w/ elbows Hang Muscle Clean Front Squat Hang Power Clean Hang Clean Weightlifting Hang Clean...Read More

Crossfit Garage – Remote Coaching Warm-up Warm-up (No Measure) 400m Jog Into.. LINE DRILLS (25’ down w/ light jog back to the start) 25’ Walking Knee Hug 25’ Walking Figure-4 Stretch 25’ Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Power Skip 25’ Karaoke (R) 25’ Karaoke (L) Into.. 400m...Read More