CrossFit – Mon, Jan 15

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 rounds:

:30 jumping jacks

10 air squats

10 shoulder tap + shoulder tap + push-ups

10 band pull aparts

Hang Clean (- RX –
For load:
2-2-2-2-2
Hang squat cleans

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
For load:
4-4-4-4-4
Hang squat cleans
)

Stretching (No Measure)

2 sets:

:30 frog stretch

:30 couch stretch/leg

– AT-HOME – (AMRAP – Reps)

EMOM 10:

Min. 1 | :45 plank hold

Min. 2 | Max-rep dumbbell hang squat cleans (35/50 lb)

Work Your Weakness

– STRENGTH I – (10 Rounds for weight)

For load:

Snatch, clean or jerk:

5 reps x 2 sets at 50-60%+

4 reps x 5 sets at 60-70%+

3 reps x 3 sets at 70-80%

– Welcome to week three of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.

– Use a recent 1-rep-max to find your percentages.

– Take the jerks from a rack.

– Rest as needed between sets.

Deadlift (- STRENGTH II –
For load:
Deadlift
1-1-1-1-1-1-1)

– Welcome to week three of our Strength II cycle where we will deadlift for four weeks.

– Your goal is to find a heavy single deadlift. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.

– The last set should be the heaviest.

– Perform a new set every 3:00.

– STRENGTH III – (Time)

For time:

800-meter sled drag (25/45 lb)

– In Accessory – I, attach a rope or a ring strap to the sled. Face the sled and grab the rope or ring strap, then walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace for the entire distance. You may have to stop 3-4 times, but go unbroken if possible!

– If you do not have a sled, perform 100 double-dumbbell box step-ups to a 20-inch box. The RX’d loading is 15/25 lb. Use a load that you can perform at least 25 reps unbroken before taking a break.

– SKILL I – (AMRAP – Rounds and Reps)

AMRAP 20:

5 deficit handstand push-ups

:20 L-sit hold

– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.

– The L-sit hold should be completed in three sets or less.

Modifications

Deficit handstand push-ups | Handstand push-ups, pike push-ups

L-sit hold | One leg extended, knees tucked to chest, plank hold

– STAMINA I – (Distance)

20 sets for distance:

:40 standing bike

:20 seated bike

– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.

– Push for 6,000 meters or more.