Crossfit Garage – CrossFit

Power Snatch (Spend 10 minutes building to a heavy set of 2)

Thrusters & Power Snatch (AMRAP – Rounds and Reps)

AMRAP x 10:

10 thrusters (85/115 lb)

10 power snatches
Intended Stimulus:

-4-7 rounds

-Thrusters in 1-2 sets < 1:00
-Power snatches in sets of 7+ reps & < 1:00

Stretching (No Measure)

1 set:

1:30 foam roll quads

1:00 couch stretch/leg

Front Squat (- STRENGTH II –
For load:
Front squat
10-8-8-6-6)

– Welcome to week four in our Strength II front squat cycle; this is a de-load week.

– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3 minutes.

– STRENGTH III – (4 Rounds for weight)

– STRENGTH III –

4 sets for load:

100-meter dumbbell farmers carry

1:00 sandbag bear hug hold

– Use two dumbbells for the farmers carry.

– Relatively heavy grunt work.

– Spend no more than 15:00 completing this session.

– Rest 10-20 seconds between movements and then as needed between sets.

– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.

Modifications

Farmers carry | Dumbbell box step-ups

Sandbag hold | Load, dumbbell, or kettlebell front-rack hold

– SKILL I – (AMRAP – Reps)

EMOM 12:

Minute 1 | :45 alternating single-leg squats

Minute 2 | 1:00 Ski-erg

– Score = Total single-leg squats

– Consistent pacing and reps

– Pick a ski pace that is just faster than a recovery pace. You don’t want to ski so fast that you cause significant fatigue for the single-leg squats. Maintain a consistent pace on the squats, going for 10 reps across all rounds vs. to scoring 20 reps in round one and then dropping off.

– Your midline will be significantly fatigued from the GHD workout. Consider your overall fatigue level when picking a pace for the first few rounds.

Modifications

Single-leg squats | Box or ring-assisted reps

Ski-erg | Row, single-unders

– STAMINA I – (8 Rounds for time)

Every 5:00 x 3 rounds:

800-meter run

then…

Every 3:00 x 5 rounds:

400-meter run

– 800-meter runs in under 4:30.

– 400-meter runs in under 2:30.

– Rest with any remaining time on the clock.

– Move at a faster pace than you normally hit and try to sustain for several sets.

– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.

– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of the 5 x 400-meter runs and try to hang on for the rest of the workout.

Modifications

Run | Distance, ski, row, or bike

800-meter run substitutions | 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike

400-meter run substitutions | 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike