CrossFit – Mon, Jan 22

Crossfit Garage – CrossFit

General Warm-up (No Measure)

CrossFit Warm-up

2 rounds of 1:00 at each station

Movement // Focus

Samson stretch // “Drive the knee forward and squeeze the belly tight.”

Overhead squats // “Press up and keep the arms straight.”

Sit-ups // “Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.”

Good mornings // “Arch the chest up and squeeze the abs.”

Pull-ups // “Pull the bar down to the floor until the chin is above the bar.”

Dips // “Shoulders below the elbow at the bottom of the dip.”

240122 (AMRAP – Rounds and Reps)

– RX –


9 burpees to a target (12 in)

10 alternating single-leg squats



9 burpees to a target (6 in)

10 alternating single-leg squats to a target



6 burpees

8 alternating step-back lunges

Stretching (No Measure)

1 set:

1:00 pigeon pose/leg

1:00 calf stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)


9 burpees to a target (12 in)

10 alternating single-leg squats

Work Your Weakness

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean or jerk:

5 reps x 2 sets @ 50-60%+

4 reps x 3 sets @ 60-70%+

3 reps x 2 sets @ 70-80%

– Welcome to week four 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:

– Welcome to week four in our Strength II Deadlift cycle; this is a de-load week.

– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3:00.

Weighted Pull-ups (- STRENGTH III –
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)

– Increase loading across as many sets as possible; perform the same weight for multiple sets if desired.

– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.

– If you are not able to perform a strict unweighted pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

– SKILL I – (Checkmark)

3 sets:

10 strict toes-to-bars

20 GHD back extensions

– Rest as needed between sets.

– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.

– Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.

– STAMINA I – (Calories)

5 sets for max calories:

3:00 Air Bike

– Rest 1:00 between sets.

– 30-50 calories each set.

– Consistent paces across the 3:00 effort.

– Build bike stamina and conditioning.

– Treat this workout as if there are two parts. The first 3 sets should be at warm-up paces with each getting faster.

– Perform sets 4 and 5 at a faster, but still sustainable, pace. This should be a pace that can be held for 3 sets, but maybe not a 6th.

– Keep the chest high and push/pull with the arms in addition to the legs.


Air bike | C2 Bike, Ski-erg, row, run