Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 round:

4 scap push-ups

12 jumping jacks

8 scap shrugs on pull-up bar

1 round:

4 push-ups

12 jumping jacks

8 strict pull-ups or jump and slow lower

Bench Press Deloading (6 Rounds for weight)

Every 2:00 for 2 sets:
– 1 bench press
Every 2:00 for 2 sets:
– 3 bench presses
Every 2:00 for 2 sets:
– 5 bench presses

– Decrease loading as reps increase.
– The sets of 1 should be performed around 85%-100% of 1-rep max.
– The sets of 3 should be performed around 80%-90% of 1-rep max.
– The sets of 5 should be performed around 75%-85% of 1-rep max.

burpee DU crossover (Time)

– RX –
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
21 minute time cap

Bench Press

Stretching (No Measure)

1 set:

1:00 scorpion stretch/arm

15 slow calf stretch + raises/leg