CrossFit – Mon, Jan 29

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Snatch warm-up

200-meter jog

Progression // Focus

Setup // Heels down, shoulders in front of the bar, and visible lumbar arch.

6 deadlifts to mid-thigh // “Pull the knees back as the bar rises. Stop at mid-thigh with the shoulders in front of the bar.”

6 deadlift-shrugs // “Squeeze your glutes with straight arms and THEN shrug.”

6 muscle snatches // “Squeeze your glutes with a straight arm and THEN pull and punch overhead.”

6 overhead squats // “Press the bar up as the hips pull back and down towards the heels.”

6 high hang squat snatches // “Keep the bar close to your body.”

6 hang squat snatches // “Jump and land in the bottom of the squat.”

6 snatches // “Shave the legs with the bar and jump hard with a straight arm. Then, land in the bottom of the squat.”

240129 (AMRAP – Reps)

– RX –

EMOM 12:

Odd min | 3 ring muscle-ups

Even min | max shuttle runs

– 1 shuttle = 25 ft down + 25 ft back

– INTERMEDIATE –

EMOM 12:

Odd min | 1 ring muscle-up

Even min | max shuttle runs

– 1 shuttle = 25-ft down + 25-ft back

– BEGINNER –

EMOM 12:

Odd min | 3-6 low ring muscle-up transitions

Even min | max shuttle runs

– 1 shuttle = 25-ft down + 25-ft back

Stretching (No Measure)

1 set:

200-m cooldown walk

1:00 double-forearm stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Odd min | 3 wall walks

Even min | max shuttle runs

– 1 shuttle = 25-ft down + 25-ft back

Work Your Weakness

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean or jerk:

3 reps x 4 sets @ 70-80%

2 reps x 3 sets @ 80-90%

1 rep x 2 sets @ 90%+

– Welcome to week five of our Strength I cycle. Continue to 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.

Back Squat (- STRENGTH II –
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.)

– Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.

– Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.

– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

– STRENGTH III – (Time)

For time:

400-meter sled drag (25/45 lb)

400-meter sled push

– Plan for around 15:00 for this workout.

– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.

– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!

– SKILL I – (Checkmark)

3 sets:

:20 ring plank hold (right arm)

:20 ring plank hold (left arm)

:20 L-sit hold

10 strict toes-to-bars

– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).

– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

– STAMINA I – (8 Rounds for time)

Every 5:00 x 3 rounds:

800-meter run

then…

Every 3:00 x 5 rounds:

400-meter run

– 800-meter runs in 3:30-4:30.

– 400-meter runs to 1:30-2:30.

– Rest with any remaining time on the clock.

– Move at a pace you don’t normally hit and try to sustain for several sets.

– Stay slightly more reserved on the 800-meter runs as there’s less rest than between the 400-meter intervals.

– Use the first 400 meters to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second of 5 x 400-meter runs and try to hang on for the rest of the workout.

Modifications

Run | Distance, ski, row, or bike

800-meter run substitutions | 800/1,000-meter row, 800/1,000-meter ski, 1,600/2,000-meter bike.

400-meter run substitutions | 400/500-meter row, 400/500-meter ski, 800/1,000-meter bike.