Crossfit Garage – CrossFit
General Warm-up (No Measure)
1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats
Skill Work – Pre-workout: (Weight)
5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
230612 (Time)
– RX –
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
– Use a single DB.
intended stimulus 6-10min
– INTERMEDIATE –
5 rounds for time:
14 alternating single-leg squats (15/25 lb)
7 push jerks (75/115 lb)
– BEGINNER –
5 rounds for time:
14 alternating DB reverse lunges (10/15 lb)
7 push jerks (35/45 lb)
– Use a single DB.
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
Strength I (Weight)
Every :30 x 12 sets:
1 power clean + 1 hang power clean
– Perform complex unbroken.
– Hold a challenging weight across all sets — around 60-70% of your 1-rep max.
Skill I (Checkmark)
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.
– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.
Stamina I (AMRAP – Reps)
AMRAP 20:
2-4-6-8-10, etc.
Calorie bike
Burpees
– Continue adding 2 reps to each set until the 20:00 clock is up.