Crossfit Garage – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

SOTS Press (Weight)

5×5

– Increase load across 5 sets

Skill Work (Checkmark)

Post-workout:

Accumulate:

30 strict pull-ups

Stretching (No Measure)

2 sets:

:30 calf foam roll/leg

:30 standing hamstring stretch/leg

SKILL I (Time)

For time:

5 strict muscle-ups

20 back extension

4 strict muscle-ups

15 back extension

3 strict muscle-ups

10 back extension

2 strict muscle-ups

5 back extension

1 strict muscle-up

– 10:00-15:00.

– Work on strict ring muscle-ups. Trying to complete them in 2 sets or less.

– Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.

STAMINA I (Calories)

On a 25:00 clock:

:45 C2 bike (slow-to-moderate)

:15 C2 bike (fast)

– 25:00 of continuous movement.

– Learn to recover from hard efforts with sustainable, slower paces.

CHAD 1000x – Week 3 (2 Rounds for time)

Part 1

2 sets for time:

800-m ruck/jog

– Rest 2:00 between sets.

– Use a 30/45-lb ruck.

Part 2

8 rounds for reps:

:20 box step-ups (20 in)

:10 rest

Rest 2:00

4 rounds for reps:

:20 weighted walking lunges

:10 rest

– Use a 30/45-lb ruck.

* Use load and height consistent with your Week 10 variation.

– This is week three in our preparation for the hero workout Chad on November 11, 2023.

– To learn more about the CHAD1000X event, click here .

– Use weight and height options that represent how you plan to attack CHAD1000X.
Record the number of step-ups and lunges completed in the comments