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
10:00-20:00:
Build to a 5-rep-max bench press.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
From 0:00-10:00:
For time:
800-m run
10:00-20:00:
Build to a 5-rep-max bench press.
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Reps)
From 0:00-10:00:
For time:
1,600-meter run
10:00-20:00:
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
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.
– 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.
Modifications
Sandbag | Load, dumbbell or kettlebell front-rack carry, barbell front-rack carry
– 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)