CrossFit – Thu, Aug 24

Crossfit Garage – CrossFit

General Warm-up (No Measure)

Partner rowling warm-up | 7:00

• Teams of two: Athletes alternate work and rest.

• Teams of three: One athlete rows, one athlete rests, and one athlete holds a plank. Athletes rotate after the rowing athlete gets off of the rower.

• Teams who complete the most 100-m intervals win.

On an 6:00 clock:

Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement.

Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row.

Suggested penalty movements:

• Scap pull-ups or ring rows

• Kip swings

• Shoulder taps with feet on box

• Lunges

Squat Clean and Jerk (6 sets every 2:00 minutes

1 squat clean and jerk)

– Start your first set around 60% of your best single squat clean and jerk.

– Increase load across as many sets as possible and finish with something heavy for the day. This may not be a new PR given the other workouts this week, but you should be close to 90%.

Cal row burpee intervals (AMRAP – Reps)

– RX –
5 rounds for reps:
:20 calorie row
:40 rest.
:40 calorie row
:20 rest.
1:00 burpees
1:00 rest.

Skill Work (No Measure)



50 seated leg raises

Stretching (No Measure)

1 set:

:40 seated straddle stretch

:40 seated hamstring stretch, left

:40 seated hamstring stretch, right

Squat Clean

Push Jerk