Crossfit Garage – CrossFit PCs, 400m, Plank (Time) – RX – 3 rounds for time: 21 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time – Plank hold should be unbroken. 24 minute time-cap Intended Stimulus: -20:00 -PC load allows for 5-7 reps -400m < 2:00 -Plank < 3:00 -Plank...Read More
Crossfit Garage – CrossFit PCs, 400m, Plank (Time) – RX – 3 rounds for time: 21 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time – Plank hold should be unbroken. 24 minute time-cap Intended Stimulus: -20:00 -PC load allows for 5-7 reps -400m < 2:00 -Plank < 3:00 -Plank...Read More
Crossfit Garage – CrossFit PCs, 400m, Plank (Time) – RX – 3 rounds for time: 21 power cleans (105/155 lb) 400-m run Plank hold for time equal to run time – Plank hold should be unbroken. 24 minute time-cap Intended Stimulus: -20:00 -PC load allows for 5-7 reps w/out rest -400m < 2:00 -Plank <...Read More
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 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 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 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 (5 Rounds for reps) – RX – 5 x 2:30 rounds: 10 overhead squats (65/95 lb) 30 lateral...Read More
