CrossFit – Mon, Apr 22

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:30 jumping jacks

10 dumbbell Romanian deadlifts

10 dumbbell goblet squats

5 single-arm dumbbell shoulder presses/arm

1 set:

:30 up-downs

10 dumbbell bent-over rows/arm

5 single-arm dumbbell thrusters/arm

5 dumbbell windmills/arm

2 set:

:30 burpees

5 dumbbell complexes/arm

– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.

240422 (AMRAP – Rounds and Reps)

– RX –

As many rounds as possible in 10 minutes of:

10 thrusters (85/115 lb)

10 power snatches


As many rounds as possible in 10 minutes of:

10 thrusters (55/75 lb)

10 power snatches


As many rounds as possible in 10 minutes of:

7 thrusters (35/45 lb)

7 hang power snatches

Stretching (No Measure)

1 set:

1:30 foam roll quads

1:00 couch stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)

As many rounds as possible in 10 minutes of:

10 double-dumbbell thrusters (35/50 lb)

10 left-arm dumbbell snatches

10 double-dumbbell thrusters

10 right-arm dumbbell snatches

Work Your Weakness

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 2 sets at 50-60%

4 reps x 3 sets at 60-70%

3 reps x 2 sets at 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.

– Next week, we take a break from a structured cycle and then return on the week of May 6th.

– Use the same 1-rep-max to find your percentages.

– Take the jerks from a rack, and rest as needed between sets.

Front Squat (- STRENGTH II –
For load:
Front squat

– 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)


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.


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.


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


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.


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