CrossFit – Sat, Feb 17

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner overhead squat warm-up

• Ensure athletes move through at least 3 full rounds.

On a 6:00 clock:

• After athletes finish the third round they should cycle back through the 3 rounds until the clock hits 6:00.

Round 1:

Partner 1: 100-meter jog

Partner 2: PVC overhead alternating lunges

– Switch when partner 1 comes back.

Round 2:

Partner 1: 50-meter side shuffle in each direction

Partner 2: alternating lateral lunges

– Switch when partner 1 comes back.

Round 3:

Partner 1: 100-meter run backward

Partner 2: PVC overhead squat

– Switch when partner 1 comes back.

Ladder Nancy (Time)

– RX –

For time:

5 overhead squats (125/185 lb)

400-m run

10 overhead squats (105/155 lb)

400-m run

15 overhead squats (95/135 lb)

400-m run

20 overhead squats (65/95 lb)

400-m run

25 overhead squats (35/45 lb)

400-m run

– INTERMEDIATE –

For time:

5 overhead squats (95/135 lb)

400-m run

10 overhead squats (75/115 lb)

400-m run

15 overhead squats (65/95 lb)

400-m run

20 overhead squats (55/75 lb)

400-m run

25 overhead squats (35/45 lb)

400-m run

– BEGINNER –

For time:

2 overhead squats (35/45 lb)

200-m run

4 overhead squats (35/45 lb)

200-m run

6 overhead squats (35/45 lb)

200-m run

8 overhead squats (35/45 lb)

200-m run

10 overhead squats (35/45 lb)

200-m run

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

For time:

3 single-arm DB overhead squats/arm (35/50 lb)

400-m run

6 single-arm DB overhead squats/arm

400-m run

9 single-arm DB overhead squats/arm

400-m run

12 single-arm DB overhead squats/arm

400-m run

15 single-arm DB overhead squats/arm

400-m run

– Use one dumbbell.