CrossFit – Mon, Apr 8

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

200-meter run, slow

Progression // Focus

2 x :20 figure-4 hold/leg // Shoulders over hips, hips over heel, heel of the lifted leg in line with the knee.

10 foot pulls/leg // Pull the heel straight up towards the hips to the figure-4 position without changing body position.

10 running pulls in place/leg // Maintain rhythm and body position while pulling one heel up to the hip.

10 changes in support // Switch legs and hold the figure-4 without changing overall body position.

25-ft hops forward // Maintain a tall body position and only slightly lean forward to move.

1 set:

200-meter run, faster

Rest 1:00

200-meter run, 1-mile pace

240408 (Weight)

– RX –

From 0:00-10:00:

For time:

1,600-m run


Build to a 5-rep-max bench press.


Same as Rx’d


From 0:00-10:00:

For time:

800-m run


Build to a 5-rep-max bench press.

Stretching (No Measure)


1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Reps)

From 0:00-10:00:

For time:

1,600-meter run


Take two attempts at a max set of unbroken push-ups.

– Rest 2:00 between attempts.

Work Your Weakness

– 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.

– STRENGTH III – (Weight)

10 rounds for load:

50-meter sandbag carry

– Rest 1:00 between rounds.

– Hold the object at the stomach/chest.

– Finish each carry in less than 1:00.

– Record the heaviest unbroken carry.

– Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.

– If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.


Sandbag | Load, dumbbell or kettlebell front-rack carry, barbell front-rack carry

– 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)