CrossFit – Mon, Apr 8

Crossfit Garage – CrossFit

Running and Bench Press (Weight)

– RX –

From 0:00-10:00:

For time:

1,600-m run


Build to a 5-rep-max bench press.
Intended Stimulus:

-Hard 1-mile run w/ heavy 5-rep bench

-Around 5 sets building to heavy 5-rep bench

-2:00 rest between sets

Stretching (No Measure)


1:00 banded shoulder stretch/arm

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean, or jerk:

3reps x 3 sets at 70-80%

2reps x 3 sets at 80-90%

1 rep x 3 sets at 90%+

– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.

– Use a recent one-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
– Max reps on the last set.)

– Welcome to week two of our Strength II cycle where we will front squat for the next four weeks.

– Find a heavy set of 3 front squats for the day.

– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

– SKILL I – (Time)

For time:


Strict handstand push-ups

Strict chin-ups

– Perform sustainable sets on both movements. This workout gets tough quickly, and if you go too big too quickly, you’ll slow down fast.

– Complete the round of 10 in 3 sets or less for both movements. Scale handstand push-ups to dumbbell strict presses and use a band to assist the chin-ups as needed.

– STAMINA I – (Time)

4 sets:

500-meter easy-to-moderate pace

500-meter sprint pace

1000-meter standing bike

Rest 3:00

– 22:00-27:00

– Conditioning through various places and positions on the bike.

– :40-:55 on the 500m Sprints.

– No more than 4:30 spent on any interval.

– Start at a conversation pace and build into a full sprint.

– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.

– 500 meters | easy to moderate ace = 1:00-1:20

– 500 meters | sprint pace = :40-:55

– 1000 meters | standing bike = 1:40-2:05


Bike | Row or Ski (half the distance)