CrossFit – Mon, Jun 10

Crossfit Garage – CrossFit

Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
30 minute time-cap

Coaches Notes:

-Service Cup workout 3

-Rows in 2:15 or less

-Deadlifts in unbroken sets of 3 or more

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean, or jerk:

3 reps x 3 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 3 sets at 90%+

– Welcome to week six of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. 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.

– SKILL I – (AMRAP – Reps)

EMOM 12:

Minute 1 | :45 alternating single-leg squats

Minute 2 | 1:00 SkiErg

– Score = total single-leg squats.

– Consistent pacing and reps.

– Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the single-leg squats. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.

### Modifications:

**Single-leg squats** | Box- or ring-assisted

**SkiErg** | Row, single-unders

Back Rack Lunge (- STRENGTH II –
For load:
Back rack lunge
4-4-4-4-4+
– Max reps on the last set.)

– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.

– Find a heavy set of 4 alternating back rack lunges for the day.

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

– Use a rack to get the barbell to your back rack.

– STAMINA I – (Calories)

6 rounds for calories:

:30 bike

:30 rest

– Hold 300/400+ watts.

– Rest 2:00

6 rounds for calories:

:20 bike

:40 rest

– Hold 350/450+ watts.

– 75+/110+ calories.

– Use your arms to push and pull the handles.

– Get as close as you can to an unsustainable pace.

– Ok to see a drop off in calories as you progress through rounds.

– Try to use an Assault Bike or Echo Bike if available. If not, a C2 Bike will work.

– If you do not have a bike, row or ski.