CrossFit – Mon, Nov 13

Crossfit Garage – CrossFit

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
– RX –

3 rounds for time:

50 air squats

7 ring muscle-ups

10 hang power cleans (95/135 lb)


3 rounds for time:

50 air squats

7 chest-to-bar pull-ups

10 hang power cleans (75/115 lb)


3 rounds for time:

30 air squats

15 ring rows

10 hang power cleans (45/65 lb)

General Warm-up (No Measure)

3-5 sets:

10 PVC pass-throughs

5 false grip ring rows

6 air squats

5 hand-elevated ring push-ups

Stretching (No Measure)

1 set:

1:00 foam roll quads/side

1:00 foam roll upper back

1:00 foam roll calves/side

– AT-HOME – (Time)

3 rounds for time:

50 air squats

7 wall walks

10 hang power cleans

– Use two DBs.

Work Your Weakness

STRENGTH I (3 Rounds for weight)

3 sets for load:

100-m sled push

25 weighted hip extensions

– The sled push should be a march. If you can jog with the sled, go heavier.

– Use a weight on the hip extensions that allows you to complete at least 10 unbroken reps.

– Increase the loading across each set as desired.
Note weight used for the hip extensions in the comments

5 sets for load:
2 thrusters)

– Increase loading across as many sets as possible.

– Take the barbell from a rack if available; from the floor is fine if needed.

– Begin the first set around 70% of your 1-rep max thruster.

– Rest 2:00-3:00 between sets.

Back Rack Lunge (STRENGTH III
5 sets for load:
8 alternating back rack lunges

– Start light and build up to your heaviest set.

– Athletes may step forward or backward with their lunge steps.

– Take the barbell out of a rack.

– Rest 2:00-3:00 between sets.

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. Skin-the-cat |

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


4 sets for total time:

200-m jog (recovery pace)

400-m run

100-m jog (recovery pace)

100-m sprint

– Each run should be a hard effort relative to the distance; avoid pacing

– There is no rest between sets. Use the 200-m recovery jog as your rest and then hit the next interval as hard as possible.

– Perform this on a track if you are able.

– This session should take no more than 25:00 to complete.