Crossfit Garage – CrossFit
Running and Bench Press (Weight)
– RX –
From 0:00-10:00:
For time:
1,600-m run
10:00-20:00:
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)
Accumulate:
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
3-3-3-3-3+
– 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:
10-9-8-7-6-5-4-3-2-1:
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
Modifications
Bike | Row or Ski (half the distance)