Crossfit Garage – CrossFit
General Warm-up (No Measure)
3 rounds:
200-meter row
5 wall squats
5 scap pull-ups
10 alternating plank shoulder taps
5 kip swings
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
– RX –
For time:
1,000-m row
50 thrusters (35/45 lb)
30 pull-ups
– INTERMEDIATE –
For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups
– BEGINNER –
For time:
750-m row
30 thrusters with PVC pipe
15 ring rows
Skill Work (8 Rounds for weight)
Post-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time:
1,000-meter run
50 single-dumbbell thrusters (35/50 lb)
15 left-arm dumbbell hang power cleans
15 right-arm dumbbell hang power cleans
– Use two hands for the single-dumbbell thruster.
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
– Welcome to week four 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
10-8-8-6-6)
– Welcome to week four in our Strength II shoulder press cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– STRENGTH III – (Checkmark)
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhead grip)
10 Cuban presses
15 barbell skull crushers
– Sub-15:00.
– Prioritize unbroken sets and smooth movement.
– Use an empty barbell for the bent-over rows and the skull crushers.
– Use a PVC or empty training bar for the Cuban press.
– SKILL I – (5 Rounds for reps)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the training session.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume to be able to get to the rings quickly.
– Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.
– STAMINA I – (Time)
5 rounds for time:
200-meter ski
– Rest :30 between rounds.
4 rounds for time:
400-meter ski
– Rest 1:00 between rounds.
3 rounds for time:
600-meter ski
– Rest 1:30 between rounds.
– 27:00-33:00.
– Increase cardio endurance.
200-meter intervals:
– 1:42/500 meters = :40.8
– 1:50/500 meters = :44
– 2:00/500 meters = :48
400-meter intervals:
– 1:42/500 meters = 1:21.6
– 1:50/500 meters = 1:28
– 2:00/500 meters = 1:36
600-meter intervals
– 1:42/500 meters = 2:02.4
– 1:50/500 meters = 2:12
– 2:00/500 meters = 2:24
– When warming up for this workout, find a pace that you can maintain for each distance. As an example, DON’T perform 200 meters in the first round in 40 seconds and the last round in 1 minute. You are better off trying to hold 50 seconds for all 5 sets.
– Shoot to get faster with each set, not dramatically slower.
– Use your rest time to catch your breath and try to bring your heart rate down as much as possible. Focus on your breathing during this time.
Modifications
Ski | Row (same distance)