CrossFit – Mon, May 20

Crossfit Garage – CrossFit

General Warm-up (No Measure)

2 sets:

5 deadlifts

5 hang muscle cleans

5 power cleans

10 push-ups

10 ring rows

– Use an empty barbell.

240520 (Weight)

– RX –

EMOM 20:

Odd min | 5 front squats

Even min | 5 muscle-ups

– INTERMEDIATE –

EMOM 20:

Odd min | 5 front squats

Even min | 3 jumping muscle-ups

– BEGINNER –

EMOM 20:

Odd min | 3 front squats

Even min | 3 low-ring muscle-up transitions

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 scorpion stretch/side

– AT-HOME – (Checkmark)

EMOM 20:

Odd min | 10 dumbbell front squats

Even min | 5 wall walks

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 three 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.

Bench Press (- STRENGTH II –
For load:
Bench press
1-1-1-1-1-1-1
– Last set should be the heaviest set.)

– Welcome to week three of our Strength II cycle where we will continue to bench press for four weeks.

– Find a heavy 1-rep bench press for the day.

– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

– STRENGTH III – (3 Rounds for weight)

5 sets:

50-ft front rack walking lunge

– Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.

– Rest 2-3 minutes between attempts.

– Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).

– SKILL I – (Checkmark)

3 sets:

10 skin the cats (on rings)

:30 plank hold (on hands)

10 strict ring dips

:30 plank hold (on forearms)

– Rest 2:00-3:00 between sets.

– Watch the skin-the-cat progression if you are unfamiliar with the movement.

– Scale the ring dips by placing one or two feet on the ground to help assist the movement.

– STAMINA I – (Checkmark)

EMOM 20:

4/5-calorie Echo Bike + 5 burpee box jump-overs (20/24 in)

– Perform both movements within each minute and have some time to rest before starting the next round.

– Aim for at least 15 seconds of rest before starting the next minute. Reduce the calories and/or burpee box jump-overs if needed.

– Echo Bike substitution: Same calories on an Assault Bike, C2 Bike, row, Ski-erg