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)
– INTERMEDIATE –
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)
– BEGINNER –
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
Thruster (STRENGTH II
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 | https://youtu.be/Gc0CNL5eOlE?si=zE3dUcG7X8DsjZfv
– Scale the ring dips by placing one or two feet on the ground to help assist the movement.
STAMINA I (Time)
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.