CrossFit – Mon, Jun 10

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

:45 row

6 Samson stretch lunges

10 step-ups

5 med-ball squats

5 wall-ball shots

Kelly Brown (Time)

– RX –

5 rounds for time:

440-m row

10 box jumps (24/30 in)

10 deadlifts (185/275 lb)

10 wall-ball shots (14/20 lb)

– 25:00 time cap.

– INTERMEDIATE –

5 rounds for time:

440-m row

10 box jumps (20/24 in)

10 deadlifts (95/135 lb)

10 wall-ball shots (10/14 lb)

– 25:00 time cap.

– BEGINNER –

3 rounds for time:

440-m row

10 box step-ups (12/20 in)

10 deadlifts (55/75 lb)

10 wall-ball shots (6/10 lb)

– 25:00 time cap.

Stretching (No Measure)

2 sets:

:30 scorpion stretch hold/side

:30 pigeon stretch/leg

– AT-HOME – (Time)

5 rounds for time:

440-meter run

10 broad jumps (3/4 ft)

10 double-dumbbell deadlifts (35/50 lb)

10 single-arm dumbbell thrusters (35/50 lb)

– 25:00 time cap.

– Use one dumbbell for the thrusters and switch arms as needed.

Work Your Weakness

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.

– 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.

– STRENGTH III – (Checkmark)

For completion:

200-meter sandbag bear-hug carry (70/100 lb)

100-meter left-arm dumbbell overhead carry (35/50 lb)

100-meter right-arm dumbbell overhead carry

200-meter sandbag bear-hug carry

– Rest as needed between movements.

– Sandbag carry in 2-3 sets.

– Overhead carries in 1-2 sets.

– Use a moderate load that allows you to walk casually but feels challenging toward the end.

– Break the sandbag carries at the 100-meter mark and rest as needed. Then, push to finish the rest of the 200 meters in one set, breaking only if really needed.

– Push the overhead carries until failure, even if it means putting the dumbbells down 20 feet before the end of the 100 meters.

– Take longer rests during this piece and don’t try to push the pace. Longer rest breaks with quick unbroken sets is preferable to taking a lot of breaks.

### Modifications:

**Sandbag carry** | Load, dual kettlebell front-rack carry, farmers carry

**Dumbbell overhead carry** | Load, use one arm if working around injury, kettlebell front-rack carry, suitcase carry

– 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

– 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.