CrossFit – Mon, May 6

Crossfit Garage – CrossFit

General Warm-up (No Measure)

1 set:

:20 jumping jacks

5 inchworms

10 Samson stretch lunges

10 ring rows

1 set:

:20 jumping jacks

5 inchworms

10 alternating Cossack squats

10 challenging ring rows

– Walk the feet forward to increase the difficulty of the row.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
– RX –

As many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

– INTERMEDIATE –

As many rounds as possible in 20 minutes of:

3 pull-ups

6 push-ups

15 air squats

– BEGINNER –

Every 2:00 x 10 rounds:

3 ring rows

6 push-ups from the knees

9 air squats

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 banded lat stretch/arm

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

5 dumbbell bent-over rows (35/50 lb)

10 push-ups

15 air squats

– Use two dumbbells.

Work Your Weakness

– STRENGTH I – (4 Rounds for weight)

For load:

Snatch, clean, or jerk:

5 reps x 4 sets at 50-60%

4 reps x 3 sets at 60-70%

– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.

– Use a recent 1-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
5-5-5-5-5+
– Max reps on the last set.)

– Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.

– Find a heavy set of 5 bench presses for the day.

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

– 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 – (Time)

For time:

400-meter sled drag (25/45 lb)

400-meter sled push

– Plan for this workout to take around 15 minutes.

– 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.

– Choose a load that allows for a smooth, steady pace across the entire 400 meters for both movements. You may have to stop 2-3 times, but if you can go unbroken, go for it!

– SKILL I – (Checkmark)

3 sets:

:20 ring plank hold (right arm)

:20 ring plank hold (left arm)

:20 L-sit hold

10 strict toes-to-bars

– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).

– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

– STAMINA I – (Distance)

On a 15:00 clock:

Bike for distance

– Every minute perform a :15 sprint

– Score = total distance.

– 7000+/5000+ meters.

– Ride at a slow-to-moderate pace.

– Increase your pace significantly during the 15-second sprints.

– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Again, remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.

– Sub run or ski as needed.