Crossfit Garage – CrossFit
General Warm-up (No Measure)
1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)
1 set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)
2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs (20/24 in)
– Rest 1:00 between sets.
Skill Work – Pre-workout
Overhead Squat (10 min to build to a heavy 1×5
the goal is to get higher than your WOD weight
and to practice squatting)
Muscle-ups (10 min to find your progression
Ring support
Strict ring dip
low ring transition
Kipping low ring transition, feet close to hips
Kipping low ring transition, feet away from hips
Kipping ring MU)
Metcon
burpee dl ohs mu (Time)
CF Games style
15 min cut off (put 15:00 if DNF)
Tie break is
total reps, then last section completed time
Add to notes
– RX –
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
– INTERMEDIATE –
For time:
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups
– BEGINNER –
For time:
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
INTENDED STIMULUS
8:00-15:00.
Advanced athletes should push to go sub 10:00.
Burpee box-overs should take 2:30 or less.
Deadlifts and overhead squats should take :90 or less.
Muscle-ups should take no more than 3:00.
Stretching (No Measure)
Accumulate: 1:00 couch stretch/side 1:00 quad foam roll/side 1:00 press-up hold
Work Your Weakness
Squat Clean (EMOM 10
1 squat clean- Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
)
Score is heaviest load completed.
Push Press (5 sets for load:
5 push presses
– Increase loading across as many sets as possible.
– Take the barbell from a rack or jerk blocks.
– Rest no more than 4:00 between lifts)
Record all loads used.
Power Snatch (EMOM 14:
2 power snatches
– Increase loading across as many sets as possible.
– Aim to perform your first set at 60% or higher. A good goal is to finish close to 85% of your best power snatch.)
Record heaviest load lifted.
– SKILL I – (Checkmark)
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
– On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
– It’s OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
– On the wall walks, control the descent of the movement. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
– STAMINA I – (8 Rounds for time)
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
– Finish the 800-m runs in 3:30-4:30.
– Finish the 400-m runs to 1:30-2:30.
– Rest with any remaining time on the clock.
Record the time of each run.