Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 round:

Each drill 25 feet down and back:

Jog

High knee karaoke

Knee to chest

Lunge with a torso twist

High knees

Butt kickers

240415 (Time)

– RX –

5 rounds for time with a partner:

400-m run

40 alternating single-leg squats

– Run together and break up the squats as needed.

– INTERMEDIATE –

5 rounds for time with a partner:

400-m run

20 alternating single-leg squats to target (20 in)

– Run together and break up the squats as needed.

– BEGINNER –

5 rounds for time with a partner:

200-m run

20 air squats

– Run together and break up the squats as needed.

Stretching (No Measure)

1 set:

1:00 foam roll quads

1:00 couch stretch/side

– AT-HOME – (Time)

5 rounds for time with a partner:

400-meter run

40 alternating single-leg squats

– Run together and break up the squats as needed.

Work Your Weakness

– STRENGTH I – (6 Rounds for weight)

For load:

Snatch, clean, or jerk:

3 reps x 2 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 4 sets at 90%+

– Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in week 1. You can change the lift in the next 8-week cycle.

– Use a recent 1-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)

– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.

– Find a heavy single front squat for the day.

– Keep in mind that this week is Quarterfinal week. If you want to back off the loading a bit today and build to something around 70-80%, that is perfectly ok.

– STRENGTH III – (Time)

For time:

800-meter backward sled drag (45/70 lb)

– Add load to the sled.

– Constant movement with the sled drag.

– Connect a rope or strap to the sled. Hang on to it and walk backward with straight arms. You should begin to feel this in your quads.

– Reduce the loading as needed.

– SKILL I – (Checkmark)

EMOM 8:

2 dumbbell overhead squats/arm

– Rest 1:00

EMOM 8:

1 dumbbell Turkish get-ups/arm

– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.

– Prioritize sound positioning throughout the movements.

– Dumbbell overhead squats: focus on pressing up on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.

– Dumbbell Turkish get-up: focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further it gets away from the body, the more difficult the movement will be.

– Start at a lighter load for both movements. Once you have dialed in the technique, then you can increase the load.

Modifications

Dumbbell overhead squat | Load

Turkish get-up | Load

– STAMINA I – (Calories)

6 rounds for calories:

:30 bike

:30 rest

– Hold 400/300+ watts.

– Rest 2:00

6 rounds for calories:

:20 bike

:40 rest

– Hold 450/350+ watts.

– 14:00 total time.

– 110 or more calories for men and 75 or more for women.

– Prioritize using your arms as you push and pull the handles.

– Get as close as you can to an unsustainable pace.

– It’s OK if you see some drop off in calories per round.

Modifications

– Try to use an Assault Bike or Echo Bike if available. If not, a C2 Bike will work.

– If you do not have a bike, you can row or ski.