CrossFit – Mon, Jun 3

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

5 inchworms

10 walking lunges out

20 mountain climbers

10 walking lunges back

10 forward and back right leg swings

10 forward and back left leg swings

Power Clean (- RX –
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Stretching (No Measure)

1 set:

1:00 pigeon stretch/leg

– AT-HOME – (6 Rounds for reps)

3 sets for reps:

1:00 alternating dumbbell power cleans (35/50 lb)

– Rest 1:00 between sets.

– Use one dumbbell.

3 sets for reps:

1:00 dumbbell power cleans (35/50 lb)

– Rest 1:00 between sets.

– Use two dumbbells.

3 sets for reps:

1:00 dumbbell squat cleans (35/50 lb)

– Rest 1:00 between sets.

– Use two dumbbells.

Work Your Weakness

– STRENGTH I – (5 Rounds for weight)

For load:

Snatch, clean, or jerk:

3 reps x 4 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 2 sets at 90%+

– Welcome to week five 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.

Back Rack Lunge (- STRENGTH II –
For load:
Back rack lunge
6-6-6-6-6+
– 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 6 alternating back rack lunges for the day.

– Use the same load for sets 4 and 5, but go for more than 6 reps in that final set without pushing to failure.

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

– STRENGTH III –

For time:

400-meter sled drag (25/45 lb)

* Attach a rope or a ring strap to the sled. Face the sled, grab the rope or ring strap, and walk backward to accumulate 400 meters. 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 –

10 sets:

50-ft handstand walk

– Rest 1:00 between sets

* Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.

* If 50 feet is too far, reduce the distance to accommodate your ability.

– STAMINA I –

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

* Use a C2 Bike, Assault Bike, or Echo Bike.

* 150 calories or more across the entire effort.

– STRENGTH III – (Time)

For time:

400-meter sled drag (25/45 lb)

– Attach a rope or a ring strap to the sled. Face the sled, grab the rope or ring strap, and walk backward to accumulate 400 meters. 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)

10 sets:

50-ft handstand walk

– Rest 1:00 between sets

– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.

– If 50 feet is too far, reduce the distance to accommodate your ability.

– STAMINA I – (Calories)

10 sets for calories:

:30 bike at 60 RPMs

:20 bike at 70 RPMs

:10 bike at 80+ RPMs

1:00 bike sub 60 RPMs

– Use a C2 Bike, Assault Bike, or Echo Bike.

– 150 calories or more across the entire effort.