Crossfit Garage – Remote Coaching View Public Whiteboard Warm-up (No Measure) GENERAL 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...Read More

Crossfit Garage – CrossFit View Public Whiteboard Sea Legs (AMRAP – Reps) 8 Rounds for Max Front Squat Reps 250m Row 8 Burpee over Box (24/20) Max Front Squat at 65% 1 RM**** Athlete can not pause > 5 seconds at top of front squat after first rep of set.Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 8 8/6 Cal Bike 30 Toe Taps on WB 10 Bootstrapper Squats 10 Good Mornings Metcon (Time) For Time w/ Partner: 400 Double Unders 200 Wall Balls (20/14) 150 Cal Bike 100 Deadlifts (225/155) 32 MIN CAP *Work can be broken up...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: Banded Front Rack Stretch, into: 2 Rounds: 10 Kip Swings (Start small/ tight, swing bigger next round) 10 Scap Pull-Ups 10 Strict Press Specific: Split Jerk Prep 2×3 w/ 2 sec pause in receiving position (One w/ empty barbell, one with light weight) Skill/Strength...Read More

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Back Squat Bench Press Extra Credit Power CleanRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 8 300m row 10 Banded Tricep Ext. 8 Straight Leg Sit-Up 5 Push-Up to Pike Specific: Review Floor Press Skill/Strength Floor Press (E2MOM x 5) 5 Floor Press (Building) + 20 Plank Up-Downs Max Sit Push (AMRAP – Reps) EMOM X 24...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 200m Jog, into.. 1:00 Lunging Ankle Stretch/Side 1:00 Pigeon Pose/Side Into.. 2 Rounds: 10 Slow Groiners 12 Alternating Stationary Ham Scoops :30 Stationary Quad Pull/Leg Specific: 2×5 Tempo Back Squats (3331) First with Empty Bar, Second with light load Skill/Strength Back Squat (1×10) 15:00...Read More

Crossfit Garage – Student Strength View Public Whiteboard Weightlifting Back Squat Shoulder Press Extra Credit DeadliftRead More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: AMRAP X 7 10 Scorpion Stretch 10 Step-Ups 30 Mountain Climbers 10 Banded Tricep Ext Skill/Strength EMOM x 12 Minute 1: 5-10 Strict Ring Dip Minute 2: 5 Floor Press (Building) Minute 3: 8 Up-Down Box Jump Floor Jump Ring Up (AMRAP – Rounds...Read More

Crossfit Garage – CrossFit View Public Whiteboard Warm-up (No Measure) General: 3 Rounds: 5 Up-downs 10 Superman PVC Pass Throughs 10 Bootstrapper Squats 10 (5/5) T-Spine Rotations Specific: Snatch warmup w/ empty bar Skill/Strength Snatch (5×1) @ 90-95% 1RM HSPU Power T2B (AMRAP – Rounds and Reps) AMRAP X 14 5 HSPU 5 Power Snatches...Read More