CrossFit – Mon, Mar 11

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

10 alternating Spiderman stretches

10 med-ball deadlifts

10 alternating plank reach-throughs

10 med-ball shoulder presses

1 set:

10 alternating med-ball overhead lunges

10 push-ups to down dog

10 med-ball front squats

10 up-downs

1 set:

5 wall-ball shots (9/10 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

10 lateral hops over the med ball

5 wall-ball shots (10/11 ft target)

240311 (AMRAP – Rounds and Reps)

– RX –

As many reps as possible in 20 minutes with a partner:

10 sumo deadlift high pulls (55/75 lb)

10 wall-ball shots (14/20 lb) (10/11 ft)

– Each partner completes a full round before switching. One partner works at a time.

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

As many reps as possible in 20 minutes with a partner:

7 sumo deadlift high pulls (35/45 lb)

7 wall-ball shots (8/10 lb) (9/10 ft)

– Each partner completes a full round before switching. One partner works at a time.

Stretching (No Measure)

1 set:

200-meter recovery walk

1:00 couch stretch/leg

– AT-HOME – (AMRAP – Rounds and Reps)

As many reps as possible in 20 minutes with a partner:

5 left-arm dumbbell sumo deadlift high pulls (35/50 lb)

5 right-arm dumbbell sumo deadlift high pulls

10 single-DB thrusters (35/50 lb)

– Each partner completes a full round before switching. One partner works at a time.

Work Your Weakness

– STRENGTH I – (8 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 3 sets at 50-60%

4 reps x 5 sets at 60-70%

– Welcome to week two of our Strength I cycle. Continue to stick with the lift you chose in week one. 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.

Shoulder Press (- STRENGTH II –
For load:
Shoulder press
3-3-3-3-3+
– Max reps on the last set.)

– Welcome to week two of our Strength II cycle where we will continue to shoulder press for four total weeks.

– Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load.

– Use the same load for sets 4 and 5, but go for more than 3 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 minutes 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)

4 sets:

100-ft handstand walk

1:00 flutter kicks

– Rest 2:00 between sets.

– Set up a 100-ft course and walk unbroken as far as possible.

– Challenge yourself to keep moving on the flutter kicks for the entire minute.

– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.

– STAMINA I – (5 Rounds for calories)

5 sets for max calories:

3:00 Air Bike

– Rest 1:00 between sets.

– 30-50 calories each set.

– Consistent paces across the 3-minute effort.

– Build stamina and conditioning.

– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.

– Keep your chest high and push/pull with the arms and legs.

Modifications:

Air Bike | Echo Bike, Assault Bike, C2 Bike, Ski-erg, row, run